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Kennedy and thrall are smarter than me. (Beginner)

by Jesse B.

Program Description

Improve form as novice/beginner weight lifter. Add weight and confidence over time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2024 04:59
  • Last Edited
    Sep 06, 2024 04:24
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Knees Hips Knees
6
1 reps
2
High Bar Squat (Barbell)
3
3 reps
3
Power Clean In Crease Of Hip.
8
1 reps
4
Hang Clean
8
1 reps
5
Power Clean
2
1 reps
6
Front Squat (Barbell)
3
3
5 reps
7
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
2
High Bar Squat (Barbell)
3
3 reps
3
Power Clean In Crease Of Hip.
8
1 reps
4
Hang Clean
8
1 reps
5
Power Clean
2
1 reps
6
Front Squat (Barbell)
3
3
5 reps
7
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
2
Knees Hips Knees
6
1 reps
3
Hang Clean
8
1 reps
4
Power Clean
8
1 reps
5
Front Squat (Barbell)
3
3
5 reps
6
Clean Deadlift
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
2
High Pull
8
1 reps
3
Muscle Snatch
8
1 reps
4
Hang Power Snatch
8
1 reps
5
Snatch Balance
8
1 reps
6
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
2
High Pull
8
1 reps
3
Muscle Snatch
8
1 reps
4
Hang Power Snatch
8
1 reps
5
Snatch Balance
8
1 reps
6
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
2
High Pull
8
1 reps
3
Muscle Snatch
8
1 reps
4
Hang Power Snatch
8
1 reps
5
Snatch Balance
8
1 reps
6
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
2
Snatch Pull.
6
1 reps
3
High Pull
8
1 reps
4
Muscle Snatch
8
1 reps
5
Hang Power Snatch
8
1 reps
6
Snatch Balance
8
1 reps
7
Overhead Squat
8
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
2
High Pull
8
1 reps
3
Muscle Snatch
8
1 reps
4
Hang Power Snatch
8
1 reps
5
Snatch Balance
8
1 reps
6
Overhead Squat
8
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
2
Military Press (Barbell)
3
5 reps
3
Press In Split 5x5
5
5 reps
4
Jerk Balance.
5
5 reps
5
Push Press (Barbell)
3
5 reps
6
Power Jerk
6
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Clean (Barbell)
8
5
Power Clean
4
1 reps
6
Pull
4
5 mins
7
High Pull
2
1
5 reps
8
Snatch (Barbell)
8
1 reps
9
Push Press (Barbell)
3
5 reps
10
Jerk Balance.
4
5 reps
11
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
2
Knees Hips Knees
1
3
Hang Clean
2
5 reps
4
Power Clean
4
1 reps
5
Pull
4
5 mins
6
High Pull
2
1
5 reps
7
Snatch (Barbell)
8
1 reps
8
Push Press (Barbell)
3
5 reps
9
Jerk Balance.
4
5 reps
10
Clean and Jerk
8
1 reps
Week 1
1 / 12 Weeks
Day 2
1
Snatch Pull.
6 Sets
1 Reps
2
High Pull
8 Sets
1 Reps
3
Muscle Snatch
8 Sets
1 Reps
4
Hang Power Snatch
8 Sets
1 Reps
5
Snatch Balance
8 Sets
1 Reps
6
Overhead Squat
8 Sets
1 Reps
Day 3
1
Recovery From Split Position.
1 Set
2
Military Press (Barbell)
3 Sets
5 Reps
3
Press In Split 5x5
5 Sets
5 Reps
4
Jerk Balance.
5 Sets
5 Reps
5
Push Press (Barbell)
3 Sets
5 Reps
6
Power Jerk
6 Sets
1 Reps
Day 4
1
Clean From Crease Of Hips.
2 Sets
5 Reps
2
Knees Hips Knees
1 Set
3
Hang Clean
2 Sets
5 Reps
4
Clean (Barbell)
8 Sets
5
Power Clean
4 Sets
1 Reps
6
Pull
4 Sets
5 mins
7
High Pull
2 Sets
1 Set
5 Reps
8
Snatch (Barbell)
8 Sets
1 Reps
9
Push Press (Barbell)
3 Sets
5 Reps
10
Jerk Balance.
4 Sets
5 Reps
11
Clean and Jerk
8 Sets
1 Reps
Day 1
1
Knees Hips Knees
6 Sets
1 Reps
2
High Bar Squat (Barbell)
3 Sets
3 Reps
3
Power Clean In Crease Of Hip.
8 Sets
1 Reps
4
Hang Clean
8 Sets
1 Reps
5
Power Clean
2 Sets
1 Reps
6
Front Squat (Barbell)
3 Sets
3 Sets
5 Reps
7
Clean Deadlift
3 Sets
5 Reps