logo
BoostcampPNG

Olympic Weightlifting/Strength

by Nick F.
5 athletes joined

Program Description

Personal training program in order to build brutish strength and technical skills for olympic lifting.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2025 11:58
  • Last Edited
    Sep 21, 2025 06:06

Summary

Unleash your strength with this comprehensive 12-week Olympic Weightlifting program, designed for dedicated lifters ready to elevate their game. Committing to five days a week, you'll focus on mastering the snatch, clean, and jerk, alongside essential accessory lifts to build power and stability. Each session is meticulously crafted to enhance your technique and strength, ensuring you progress safely and effectively. Equip your garage gym and prepare to transform your lifting prowess while building a solid foundation for Olympic-style movements.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Glutes
14%
Olympic
12.7%
Upper Back
11.2%
Lower Back
8.8%
Hamstrings
8.4%
Middle Delts
6.5%
Abs
6.1%
Front Delts
4.9%
Triceps
3.9%
Lats
2.3%
Adductors
1%
Chest
0.9%
Biceps
0.6%
Rear Delts
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Hang Snatch
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Push Press (Barbell)
3
3 reps
RPE 5
4
Military Press (Barbell)
5
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
2
1 reps
3 reps
RPE 8
RPE 7
2
Power Clean
3
3 reps
RPE 7
3
Clean Pull
3
3 reps
RPE 8
4
Overhead Squat
3
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Clean and Jerk
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Power Snatch
1
3
1 reps
3 reps
RPE 1
RPE 7
3
Front Squat (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
4
Pendlay Row
3
3 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
1 reps
RPE 8
2
Front Squat (Paused)
5
2 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@8
2
Hang Snatch
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
3
Push Press (Barbell)
3 Sets
3 Reps
@5
4
Military Press (Barbell)
5 Sets
5 Reps
@7
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
Day 2
1
Hang Clean
1 Set
2 Sets
1 Reps
3 Reps
@8
@7
2
Power Clean
3 Sets
3 Reps
@7
3
Clean Pull
3 Sets
3 Reps
@8
4
Overhead Squat
3 Sets
5 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@9
6
Clean and Jerk
3 Sets
1 Reps
@7
Day 3
1
Split Jerk
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Power Snatch
1 Set
3 Sets
1 Reps
3 Reps
@1
@7
3
Front Squat (Paused)
1 Set
3 Sets
1 Reps
5 Reps
@8
@7
4
Pendlay Row
3 Sets
3 Reps
@7
5
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
Day 4
1
High Bar Squat (Barbell)
5 Sets
1 Reps
@8
2
Front Squat (Paused)
5 Sets
2 Reps
@8
Day 5
1
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
2
Clean and Jerk
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8