Program Description
Personal training program in order to build brutish strength and technical skills for olympic lifting.
Program Overview
- LevelIntermediate, Advanced
- GoalOlympic Weightlifting, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 06, 2025 11:58
- Last EditedAug 07, 2025 01:42
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
3
1 reps
5 reps
RPE 8
RPE 7
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)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
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
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Clean Pull
3
3 reps
RPE 8
3
Overhead Squat
3
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Clean and Jerk
3
1 reps
RPE 7
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Paused)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Download App to Unlock
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
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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
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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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
Week 1
1 / 12 Weeks
Day 2
1
Hang Clean1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Clean Pull3 Sets
3 Reps
@8
3
Overhead Squat3 Sets
5 Reps
@7
4
Lateral Raise (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Clean and Jerk3 Sets
1 Reps
@7
Day 3
1
Split Jerk1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Power Snatch1 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 Row3 Sets
3 Reps
@7
5
Romanian Deadlift (Barbell)4 Sets
8 Reps
@7
Day 4
1
High Bar Squat (Barbell)5 Sets
5 Reps
@8
2
Front Squat (Paused)2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
Day 5
1
Snatch (Barbell)1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
2
Clean and Jerk1 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
Day 1
1
High Bar Squat (Barbell)1 Set
3 Sets
1 Reps
5 Reps
@8
@7
2
Hang Snatch1 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