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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
    Novice, 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
    Feb 23, 2026 08:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.2%
Glutes
17.2%
Abs
11.9%
Olympic
8.7%
Hamstrings
8.5%
Front Delts
8.2%
Lower Back
7.1%
Triceps
5.2%
Upper Back
3.5%
Lats
3.5%
Chest
3.4%
Middle Delts
1.8%
Biceps
0.9%
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4.8 Stars with 10, 000+ Ratings
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
4
8 reps
-
5
Landmine Twist
4
10 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
4
8 reps
-
5
Landmine Twist
4
10 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
4
8 reps
-
5
Landmine Twist
4
10 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
4
8 reps
-
5
Landmine Twist
4
10 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Power Clean
5
2 reps
-
4
Landmine Twist
3
10 reps
-
5
Kettlebell Swing
3
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
5
3 reps
-
4
Barbell Row
4
8 reps
-
5
Landmine Twist
4
10 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
5
3 reps
-
4
Barbell Row
4
8 reps
-
5
Landmine Twist
4
10 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
5
3 reps
-
4
Barbell Row
4
8 reps
-
5
Landmine Twist
4
10 reps
-
6
Kettlebell Swing
4
15 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
2 reps
-
4
Landmine Twist
3
10 reps
-
5
Kettlebell Swing
3
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
3
6 reps
-
5
Landmine Twist
4
8 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
3
6 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
-
2
Bench Press (Barbell)
2
2 reps
-
3
Power Clean
3
2 reps
-
4
Landmine Twist
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
3 reps
-
3
Chin-Up (Bodyweight)
3
5 reps
-
4
Landmine Twist
3
12 reps
-
5
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Power Clean
6
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
12 reps
-
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
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
-
2
Overhead Press (Barbell)
3
3 reps
-
3
Power Clean
5
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
10 reps
-
6
Plank
3
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
-
2
Overhead Press (Barbell)
3
3 reps
-
3
Power Clean
5
2 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Landmine Twist
3
10 reps
-
6
Plank
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1 reps
-
2
Bench Press (Barbell)
2
1 reps
-
3
Power Clean
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Trap Bar Deadlift
1
5 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Trap Bar Deadlift
1
5 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Trap Bar Deadlift
1
5 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Trap Bar Deadlift
1
5 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Power Clean
5
2 reps
-
4
Kettlebell Swing
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
-
2
Bench Press (Barbell)
1
3 reps
-
3
Trap Bar Deadlift
1
3 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
-
2
Bench Press (Barbell)
1
3 reps
-
3
Trap Bar Deadlift
1
3 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
-
2
Bench Press (Barbell)
1
3 reps
-
3
Trap Bar Deadlift
1
3 reps
-
4
Power Clean
5
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
-
2
Bench Press (Barbell)
3
2 reps
-
3
Power Clean
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2 reps
-
2
Bench Press (Barbell)
1
2 reps
-
3
Trap Bar Deadlift
1
2 reps
-
4
Power Clean
4
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2 reps
-
2
Bench Press (Barbell)
1
2 reps
-
3
Trap Bar Deadlift
1
2 reps
-
4
Power Clean
4
2 reps
-
5
Landmine Twist
4
8 reps
-
6
Kettlebell Swing
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Trap Bar Deadlift
1
-
4
Power Clean
1
-
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
4 Sets
8 Reps
-
5
Landmine Twist
4 Sets
10 Reps
-
6
Kettlebell Swing
4 Sets
15 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Power Clean
6 Sets
2 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Landmine Twist
3 Sets
12 Reps
-
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
Trap Bar Deadlift
1 Set
5 Reps
-
4
Power Clean
5 Sets
2 Reps
-
5
Landmine Twist
4 Sets
8 Reps
-
6
Kettlebell Swing
5 Sets
12 Reps
-