4 weeks - Olympic weightlifting

by riccardo

7 athletes joined

Program Description

Short programme for time in-between programmes

Program Overview

Level
Intermediate, Novice
Goal
Olympic Weightlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 16, 2025 08:25
Last Edited
Aug 22, 2025 06:21

Summary

Unlock your potential with this 4-week Olympic weightlifting program designed for serious lifters ready to elevate their game. Committing to four days a week, you'll master key lifts like the Clean and Jerk, Snatch, and Split Jerk, while also incorporating essential accessory movements for overall strength and stability. With a focus on technique and intensity, this program is structured to build explosive power and enhance your lifting efficiency. Get ready to push your limits and achieve new personal bests!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.8%

Olympic

14.9%

Glutes

13.8%

Abs

9.3%

Lower Back

9.1%

Upper Back

8.2%

Hamstrings

6.6%

Middle Delts

5.5%

Triceps

3.8%

Front Delts

3.7%

Lats

2.3%

Adductors

1.5%

Chest

0.8%

Biceps

0.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Behind The Neck Split Jerk

5 reps

65%

Squat (Barbell)

1 reps

3 reps

10 reps

90%

75%

68%

Snatch Grip Push Press

1 reps

3 reps

10 reps

90%

75%

68%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 7

Dip (Weighted)

15 reps

RPE 7

Sit Up

15 reps

RPE 8

Day 1

Behind The Neck Split Jerk

5 reps

70%

Squat (Barbell)

1 reps

3 reps

10 reps

92%

78%

70%

Snatch Grip Push Press

1 reps

3 reps

10 reps

92%

78%

70%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 7

Dip (Weighted)

15 reps

RPE 7

Sit Up

15 reps

RPE 8

Day 1

Behind The Neck Split Jerk

5 reps

75%

Squat (Barbell)

1 reps

3 reps

10 reps

94%

82%

72%

Snatch Grip Push Press

1 reps

3 reps

10 reps

94%

82%

72%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 7

Dip (Weighted)

15 reps

RPE 7

Sit Up

15 reps

RPE 8

Day 1

Behind The Neck Split Jerk

5 reps

80%

Squat (Barbell)

1 reps

3 reps

10 reps

96%

85%

74%

Snatch Grip Push Press

1 reps

3 reps

10 reps

96%

85%

74%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 7

Dip (Weighted)

15 reps

RPE 7

Sit Up

15 reps

RPE 8

Day 2

Hip Snatch

5 reps

70%

Clean and Jerk

1 reps

65%

Snatch High Pull

5 reps

80%

Hanging Knee Raise

15 reps

Bent Over Row (Barbell)

10 reps

RPE 7

Jump Squat

5 reps

Back Extension (Weighted)

15 reps

RPE 7

Day 2

Hip Snatch

5 reps

75%

Clean and Jerk

1 reps

70%

Snatch High Pull

5 reps

82%

Hanging Knee Raise

15 reps

Bent Over Row (Barbell)

10 reps

RPE 7

Jump Squat

5 reps

Back Extension (Weighted)

15 reps

RPE 7

Day 2

Hip Snatch

5 reps

80%

Clean and Jerk

1 reps

75%

Snatch High Pull

5 reps

84%

Hanging Knee Raise

15 reps

Bent Over Row (Barbell)

10 reps

RPE 7

Jump Squat

5 reps

Back Extension (Weighted)

15 reps

RPE 7

Day 2

Hip Snatch

5 reps

85%

Clean and Jerk

1 reps

80%

Snatch High Pull

5 reps

86%

Hanging Knee Raise

15 reps

Bent Over Row (Barbell)

10 reps

RPE 7

Jump Squat

5 reps

Back Extension (Weighted)

15 reps

RPE 7

Day 3

Power Jerk

5 reps

65%

Front Squat (Barbell)

1 reps

3 reps

10 reps

90%

75%

68%

Overhead Press (Barbell)

1 reps

3 reps

10 reps

90%

75%

68%

Hack Squat

10 reps

RPE 7

Overhead Press (Dumbbell)

15 reps

RPE 7

Hollow Hold

RPE 7

Day 3

Power Jerk

5 reps

70%

Front Squat (Barbell)

1 reps

3 reps

10 reps

92%

78%

70%

Overhead Press (Barbell)

1 reps

3 reps

10 reps

92%

78%

70%

Hack Squat

10 reps

RPE 7

Overhead Press (Dumbbell)

15 reps

RPE 7

Hollow Hold

RPE 7

Day 3

Power Jerk

5 reps

75%

Front Squat (Barbell)

1 reps

3 reps

10 reps

94%

82%

72%

Overhead Press (Barbell)

1 reps

3 reps

10 reps

94%

82%

72%

Hack Squat

10 reps

RPE 7

Overhead Press (Dumbbell)

15 reps

RPE 7

Hollow Hold

RPE 7

Day 3

Power Jerk

5 reps

80%

Front Squat (Barbell)

1 reps

3 reps

10 reps

96%

85%

74%

Overhead Press (Barbell)

1 reps

3 reps

10 reps

96%

85%

74%

Hack Squat

10 reps

RPE 7

Overhead Press (Dumbbell)

15 reps

RPE 7

Hollow Hold

RPE 7

Day 4

Snatch (Barbell)

1 reps

65%

Hip Clean

5 reps

70%

Clean High Pull

5 reps

80%

Reverse Abs Crunch (Bodyweight)

10 reps

Romanian Deadlift (Dumbbell)

15 reps

RPE 7

Chin-Up (Bodyweight)

8 reps

Day 4

Snatch (Barbell)

1 reps

70%

Hip Clean

5 reps

75%

Clean High Pull

5 reps

82%

Reverse Abs Crunch (Bodyweight)

10 reps

Romanian Deadlift (Dumbbell)

15 reps

RPE 7

Chin-Up (Bodyweight)

8 reps

Day 4

Snatch (Barbell)

1 reps

75%

Hip Clean

5 reps

80%

Clean High Pull

5 reps

84%

Reverse Abs Crunch (Bodyweight)

10 reps

Romanian Deadlift (Dumbbell)

15 reps

RPE 7

Chin-Up (Bodyweight)

8 reps

Day 4

Snatch (Barbell)

1 reps

80%

Hip Clean

5 reps

85%

Clean High Pull

5 reps

86%

Reverse Abs Crunch (Bodyweight)

10 reps

Romanian Deadlift (Dumbbell)

15 reps

RPE 7

Chin-Up (Bodyweight)

8 reps

Day 1

Behind The Neck Split Jerk

5 Sets

5 Reps

65%

Squat (Barbell)

1 Set

3 Sets

2 Sets

1 Reps

3 Reps

10 Reps

90%

75%

68%

Snatch Grip Push Press

1 Set

3 Sets

2 Sets

1 Reps

3 Reps

10 Reps

90%

75%

68%

Bulgarian Split Squat (Dumbbell)

3 Sets

15 Reps

Dip (Weighted)

3 Sets

15 Reps

Sit Up

5 Sets

15 Reps

Day 2

Hip Snatch

5 Sets

5 Reps

70%

Clean and Jerk

12 Sets

1 Reps

65%

Snatch High Pull

3 Sets

5 Reps

80%

Hanging Knee Raise

3 Sets

15 Reps

Bent Over Row (Barbell)

3 Sets

10 Reps

Jump Squat

3 Sets

5 Reps

Back Extension (Weighted)

3 Sets

15 Reps

Day 3

Power Jerk

5 Sets

5 Reps

65%

Front Squat (Barbell)

1 Set

3 Sets

2 Sets

1 Reps

3 Reps

10 Reps

90%

75%

68%

Overhead Press (Barbell)

1 Set

3 Sets

2 Sets

1 Reps

3 Reps

10 Reps

90%

75%

68%

Hack Squat

4 Sets

10 Reps

Overhead Press (Dumbbell)

4 Sets

15 Reps

Hollow Hold

4 Sets

Day 4

Snatch (Barbell)

18 Sets

1 Reps

65%

Hip Clean

5 Sets

5 Reps

70%

Clean High Pull

3 Sets

5 Reps

80%

Reverse Abs Crunch (Bodyweight)

3 Sets

10 Reps

Romanian Deadlift (Dumbbell)

3 Sets

15 Reps

Chin-Up (Bodyweight)

3 Sets

8 Reps