4.0
(1 rating)
Program Description
New to Olympic lifting or looking to increase your numbers? This workout is for you. https://www.muscleandfitness.com/workouts/workout-routines/this-12-week-olympic-weightlifting-program-can-be-used-by-any-lifter/
Program Overview
- LevelIntermediate, Novice
- GoalOlympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 30, 2024 07:38
- Last EditedJun 18, 2025 11:29
Summary
Elevate your strength and technique with this comprehensive 12-week Olympic Weightlifting Program, designed for four days of focused training each week. You'll master key lifts like the Snatch and Clean & Jerk while building foundational strength through back squats and accessory work. Each session is structured to enhance your Olympic lifting skills, combining barbell movements with targeted accessory exercises to boost power and stability. Perfect for lifters looking to refine their technique and improve their overall performance in the sport.
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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
Dip Snatch
4
3 reps
RPE 7
2
Snatch Grip Push Press
3
5 reps
RPE 7
3
Squat (Barbell)
3
5 reps
RPE 7
4A
Plank + Pull Through
3
10 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 8
2
Snatch Grip Push Press
3
5 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 8
4A
Plank + Pull Through
3
10 reps
RPE 8
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 6
2
Snatch Grip Push Press
3
5 reps
RPE 6
3
Squat (Barbell)
3
5 reps
RPE 6
4A
Plank + Pull Through
3
10 reps
RPE 6
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 6
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 9
2
Snatch Grip Push Press
3
5 reps
RPE 9
3
Squat (Barbell)
3
5 reps
RPE 9
4A
Plank + Pull Through
3
10 reps
RPE 9
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 7
2
Overhead Squat
4
4 reps
RPE 7
3
Squat (Barbell)
4
3 reps
RPE 7
4A
Lateral Lunge
3
6-8 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4C
Back Extension (Weighted)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 8
2
Overhead Squat
4
4 reps
RPE 8
3
Squat (Barbell)
4
3 reps
RPE 8
4A
Lateral Lunge
3
6-8 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4C
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 6
2
Overhead Squat
4
4 reps
RPE 6
3
Squat (Barbell)
4
3 reps
RPE 6
4A
Lateral Lunge
3
6-8 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 6
4C
Back Extension (Weighted)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 9
2
Overhead Squat
4
4 reps
RPE 9
3
Squat (Barbell)
4
3 reps
RPE 9
4A
Lateral Lunge
3
6-8 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4C
Back Extension (Weighted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 7
2
Snatch Balance
3
2 reps
RPE 7
3
Squat (Barbell)
1
3 reps
RPE 7
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 7
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
4C
Hollow Hold
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 8
2
Snatch Balance
3
2 reps
RPE 8
3
Squat (Barbell)
1
3 reps
RPE 8
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 8
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
4C
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 6
2
Snatch Balance
3
2 reps
RPE 6
3
Squat (Barbell)
1
3 reps
RPE 6
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 6
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 6
4C
Hollow Hold
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 9
2
Snatch Balance
3
2 reps
RPE 9
3
Squat (Barbell)
1
3 reps
RPE 9
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 9
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 9
4C
Hollow Hold
3
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 7
2
Behind The Neck Press In Split
3
5 reps
RPE 7
3
Clean Pull
4
4 reps
RPE 7
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 8
2
Behind The Neck Press In Split
3
5 reps
RPE 8
3
Clean Pull
4
4 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 6
2
Behind The Neck Press In Split
3
5 reps
RPE 6
3
Clean Pull
4
4 reps
RPE 6
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 9
2
Behind The Neck Press In Split
3
5 reps
RPE 9
3
Clean Pull
4
4 reps
RPE 9
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 7
2
Jerk Pause In Split
4
2 reps
RPE 7
3
Clean Pull Pause In Extension
3
4 reps
RPE 7
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 7
4C
Dynamic Side Plank
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 8
2
Jerk Pause In Split
4
2 reps
RPE 8
3
Clean Pull Pause In Extension
3
4 reps
RPE 8
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 8
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4C
Dynamic Side Plank
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 6
2
Jerk Pause In Split
4
2 reps
RPE 6
3
Clean Pull Pause In Extension
3
4 reps
RPE 6
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 6
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 6
4C
Dynamic Side Plank
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 9
2
Jerk Pause In Split
4
2 reps
RPE 9
3
Clean Pull Pause In Extension
3
4 reps
RPE 9
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 9
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 9
4C
Dynamic Side Plank
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 7
2
Push Press (Barbell)
4
3 reps
RPE 7
3
Clean Pull
4
2 reps
RPE 7
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 7
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
4C
Copenhagen Plank
3
0.33 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 8
2
Push Press (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
2 reps
RPE 8
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 8
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 8
4C
Copenhagen Plank
3
0.33 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 6
2
Push Press (Barbell)
4
3 reps
RPE 6
3
Clean Pull
4
2 reps
RPE 6
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 6
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 6
4C
Copenhagen Plank
3
0.33 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 9
2
Push Press (Barbell)
4
3 reps
RPE 9
3
Clean Pull
4
2 reps
RPE 9
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 9
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 9
4C
Copenhagen Plank
3
0.33 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 7
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 7
3
Front Squat (Barbell)
5
3 reps
RPE 7
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 7
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 8
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 8
3
Front Squat (Barbell)
5
3 reps
RPE 8
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 6
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 6
3
Front Squat (Barbell)
5
3 reps
RPE 6
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 9
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
3 reps
RPE 9
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 7
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 7
3
Front Squat (Barbell)
6
2 reps
RPE 7
4A
Step-Up (Weighted)
3
6-10 reps
RPE 7
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 7
4C
Pallof Press
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 8
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 8
3
Front Squat (Barbell)
6
2 reps
RPE 8
4A
Step-Up (Weighted)
3
6-10 reps
RPE 8
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8
4C
Pallof Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 6
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 6
3
Front Squat (Barbell)
6
2 reps
RPE 6
4A
Step-Up (Weighted)
3
6-10 reps
RPE 6
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 6
4C
Pallof Press
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 9
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 9
3
Front Squat (Barbell)
6
2 reps
RPE 9
4A
Step-Up (Weighted)
3
6-10 reps
RPE 9
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 9
4C
Pallof Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 7
2
Power Jerk + Jerk
3
2 reps
RPE 7
3
Front Squat (Barbell)
1
2 reps
RPE 7
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 7
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 8
2
Power Jerk + Jerk
3
2 reps
RPE 8
3
Front Squat (Barbell)
1
2 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 6
2
Power Jerk + Jerk
3
2 reps
RPE 6
3
Front Squat (Barbell)
1
2 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 6
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 9
2
Power Jerk + Jerk
3
2 reps
RPE 9
3
Front Squat (Barbell)
1
2 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 9
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 7
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 7
3
Snatch Deadlift
4
4 reps
RPE 7
4A
Sit Up
3
AMRAP
RPE 7
4B
Good Morning
3
6 reps
RPE 7
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 8
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 8
3
Snatch Deadlift
4
4 reps
RPE 8
4A
Sit Up
3
AMRAP
RPE 8
4B
Good Morning
3
6 reps
RPE 8
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 6
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 6
3
Snatch Deadlift
4
4 reps
RPE 6
4A
Sit Up
3
AMRAP
RPE 6
4B
Good Morning
3
6 reps
RPE 6
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 9
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 9
3
Snatch Deadlift
4
4 reps
RPE 9
4A
Sit Up
3
AMRAP
RPE 9
4B
Good Morning
3
6 reps
RPE 9
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 7
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 7
3
Snatch Pull Pause In Extension
3
3 reps
RPE 7
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7
4B
Push Up (Weighted)
3
8-15 reps
RPE 7
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 8
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 8
3
Snatch Pull Pause In Extension
3
3 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
4B
Push Up (Weighted)
3
8-15 reps
RPE 8
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 6
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 6
3
Snatch Pull Pause In Extension
3
3 reps
RPE 6
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 6
4B
Push Up (Weighted)
3
8-15 reps
RPE 6
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 9
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 9
3
Snatch Pull Pause In Extension
3
3 reps
RPE 9
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9
4B
Push Up (Weighted)
3
8-15 reps
RPE 9
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 7
2
Clean and Jerk
4
1 reps
RPE 7
3
Snatch Pull
4
2 reps
RPE 7
4A
Single Leg RDL (Dumbbell)
3
8-12 reps
RPE 7
4B
Arnold Press
3
8-12 reps
RPE 7
4C
Deadbug (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 8
2
Clean and Jerk
4
1 reps
RPE 8
3
Snatch Pull
4
2 reps
RPE 8
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 8
4B
Arnold Press
3
8-12 reps
RPE 8
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 6
2
Clean and Jerk
4
1 reps
RPE 6
3
Snatch Pull
4
2 reps
RPE 6
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 6
4B
Arnold Press
3
8-12 reps
RPE 6
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 9
2
Clean and Jerk
4
1 reps
RPE 9
3
Snatch Pull
4
2 reps
RPE 9
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 9
4B
Arnold Press
3
8-12 reps
RPE 9
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip Snatch4 Sets
3 Reps
@7
2
Snatch Grip Push Press3 Sets
5 Reps
@7
3
Squat (Barbell)3 Sets
5 Reps
@7
4A
Plank + Pull Through3 Sets
10 Reps
@7
4B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
@7
4C
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
@7
Day 2
1
Dip Clean + Jerk5 Sets
2 Reps
@7
2
Behind The Neck Press In Split3 Sets
5 Reps
@7
3
Clean Pull4 Sets
4 Reps
@7
4A
Romanian Deadlift (Dumbbell)3 Sets
6-8 Reps
@7
4B
Side Plank3 Sets
-
4C
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7
Day 3
1
Snatch Balance + OHS4 Sets
2 Reps
@7
2
Push Press + Jerk (2-Sec.Pause In Dip)3 Sets
5 Reps
@7
3
Front Squat (Barbell)5 Sets
3 Reps
@7
4A
Plank (Weighted)3 Sets
-
4B
Walking Lunge (Dumbbell)3 Sets
10-12 Reps
@7
4C
Pull-Up (Bodyweight)3 Sets
AMRAP
@9
Day 4
1
Snatch Pause Above Knee5 Sets
2 Reps
@7
2
Clean Pause Above Knee & Jerk4 Sets
2 Reps
@7
3
Snatch Deadlift4 Sets
4 Reps
@7
4A
Sit Up3 Sets
AMRAP
@7
4B
Good Morning3 Sets
6 Reps
@7
4C
Overhead Press (Dumbbell)3 Sets
8-12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
riccardoAge 39, Man
8 months ago
5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Fun and effective Oly program