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BoostcampPNG

12 weeks

by levent basar

Program Description

Embark on a transformative 12-week journey designed to build strength, enhance athleticism, and master the fundamentals of Olympic weightlifting. This program features 36 sessions, each lasting about 60 minutes, focusing on key lifts like the Front Squat, Bench Press, and Power Clean, alongside essential bodyweight exercises. Tailored for novices and beginners, you'll develop a solid foundation while utilizing a full gym setup. Get ready to elevate your fitness and unlock your potential!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Olympic Weightlifting, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 07:20
  • Last Edited
    Mar 15, 2026 03:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.6%
Glutes
15.6%
Abs
9.3%
Front Delts
8.5%
Hamstrings
8.2%
Olympic
7.4%
Lower Back
6.8%
Triceps
6.6%
Upper Back
5.9%
Lats
5.9%
Chest
3.4%
Middle Delts
3.2%
Biceps
1.6%
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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
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
5 reps
-
5
Landmine Twist
3
8 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Power Clean
4
3 reps
-
4
Barbell Row
4
4 reps
-
5
Landmine Twist
3
6 reps
-
6
Kettlebell Swing
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Power Clean
4
3 reps
-
4
Barbell Row
4
4 reps
-
5
Landmine Twist
3
6 reps
-
6
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Power Clean
5
3 reps
-
4
Barbell Row
5
3 reps
-
5
Landmine Twist
3
6 reps
-
6
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Power Clean
3
3 reps
-
4
Barbell Row
3
5 reps
-
5
Landmine Twist
2
8 reps
-
6
Kettlebell Swing
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
4
2 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
-
2
Overhead Press (Barbell)
3
3 reps
-
3
Power Clean
3
2 reps
-
4
Trap Bar Deadlift
2
3 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
-
2
Overhead Press (Barbell)
3
3 reps
-
3
Power Clean
3
2 reps
-
4
Trap Bar Deadlift
2
3 reps
-
5
Chin-Up (Bodyweight)
3
-
6
Kettlebell Swing
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
-
2
Overhead Press (Barbell)
2
3 reps
-
3
Power Clean
3
2 reps
-
4
Trap Bar Deadlift
2
3 reps
-
5
Chin-Up (Bodyweight)
2
-
6
Kettlebell Swing
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Power Clean
2
3 reps
-
4
Trap Bar Deadlift
2
5 reps
-
5
Chin-Up (Bodyweight)
2
-
6
Kettlebell Swing
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Barbell)
3
3 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
3 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
3 reps
-
4
Power Clean
5
2 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
3
-
7
Landmine Twist
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
-
2
Bench Press (Barbell)
1
3 reps
-
3
Overhead Press (Barbell)
1
3 reps
-
4
Power Clean
3
2 reps
-
5
Trap Bar Deadlift
1
3 reps
-
6
Chin-Up (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Power Clean
2
3 reps
-
5
Trap Bar Deadlift
1
5 reps
-
6
Chin-Up (Bodyweight)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Power Clean
5 Sets
3 Reps
-
4
Barbell Row
5 Sets
5 Reps
-
5
Landmine Twist
3 Sets
8 Reps
-
6
Kettlebell Swing
4 Sets
15 Reps
-
Day 2
1
Front Squat (Barbell)
2 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Power Clean
4 Sets
2 Reps
-
4
Trap Bar Deadlift
2 Sets
5 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
-
6
Kettlebell Swing
3 Sets
20 Reps
-
Day 3
1
Front Squat (Barbell)
1 Set
5 Reps
-
2
Bench Press (Barbell)
1 Set
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Power Clean
5 Sets
2 Reps
-
5
Trap Bar Deadlift
1 Set
5 Reps
-
6
Chin-Up (Bodyweight)
3 Sets
-
7
Landmine Twist
3 Sets
6 Reps
-