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BoostcampPNG
1st Strength cycle
by Kerol H.
Program Description
Gain strength for weightlifting
Program Overview
Level
Novice
Goal
Olympic Weightlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 14, 2024 11:47
Last Edited
Jun 17, 2024 08:46
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Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
2
Snatch (Barbell)
5 Sets
3 Reps
3
Snatch Pull
3 Sets
5 Reps
4
Overhead Squat
3 Sets
5 Reps
5
Calf Raises
3 Sets
15 Reps
Day 3
1
High Bar Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Power Clean
5 Sets
3 Reps
4
Box Jump
3 Sets
10 Reps
5
Hamstring Curl
3 Sets
12 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Clean and Jerk
5 Sets
3 Reps
3
Clean Pull
3 Sets
5 Reps
4
Split Jerk
3 Sets
3 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps