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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 18, 2025 08:36

Summary

Embark on an 8-week journey to elevate your lifting game with the 1st Strength Cycle! This program is designed for those looking to enhance their Olympic lifting skills, focusing on the snatch technique while building overall strength. With three training days per week, you'll tackle a variety of exercises, including High Bar Squats, Snatch Pulls, and Overhead Squats, all tailored to improve your power and stability. Get ready to push your limits and achieve new personal bests in a supportive and structured environment!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
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
-