OLYMPIC WEIGHTLIFTING PROGRAM (x4 days a week)
Olympic weightlifting program published on muscleandfitness.com by Jarrod Nobbe
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip Snatch | 4 | 3 reps | @7 |
| 2 | Snatch Grip Push Press | 3 | 5 reps | @7 |
| 3 | Squat (Barbell) | 3 | 5 reps | @7 |
| Superset | ||||
| 4A | Plank + Pull Through | 3 | 10 reps | @7 |
| 4B | Bent Over Row (Dumbbell) | 3 | 8–12 reps | @7 |
| 4C | Reverse Lunge (Dumbbell) | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip Clean + Jerk | 5 | 2 reps | @7 |
| 2 | Behind The Neck Press In Split | 3 | 5 reps | @7 |
| 3 | Clean Pull | 4 | 4 reps | @7 |
| Superset | ||||
| 4A | Romanian Deadlift (Dumbbell) | 3 | 6–8 reps | @7 |
| 4B | Side Plank | 3 | 0 min | — |
| 4C | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Balance + OHS | 4 | 2 reps | @7 |
| 2 | Push Press + Jerk (2-Sec.Pause In Dip) | 3 | 5 reps | @7 |
| 3 | Front Squat (Barbell) | 5 | 3 reps | @7 |
| Superset | ||||
| 4A | Plank (Weighted) | 3 | 0 min | — |
| 4B | Walking Lunge (Dumbbell) | 3 | 10–12 reps | @7 |
| 4C | Pull-Up (Bodyweight) | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Pause Above Knee | 5 | 2 reps | @7 |
| 2 | Clean Pause Above Knee & Jerk | 4 | 2 reps | @7 |
| 3 | Snatch Deadlift | 4 | 4 reps | @7 |
| Superset | ||||
| 4A | Sit Up | 3 | AMRAP | @7 |
| 4B | Good Morning | 3 | 6 reps | @7 |
| 4C | Overhead Press (Dumbbell) | 3 | 8–12 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, OLYMPIC WEIGHTLIFTING PROGRAM (x4 days a week) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
OLYMPIC WEIGHTLIFTING PROGRAM (x4 days a week) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
OLYMPIC WEIGHTLIFTING PROGRAM (x4 days a week) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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