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4 weeks - Olympic weightlifting

by riccardo
4 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
    Jul 13, 2025 08:47

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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
65%
2
Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
90%
75%
68%
3
Snatch Grip Push Press
1
3
2
1 reps
3 reps
10 reps
90%
75%
68%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
70%
2
Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
92%
78%
70%
3
Snatch Grip Push Press
1
3
2
1 reps
3 reps
10 reps
92%
78%
70%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
75%
2
Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
94%
82%
72%
3
Snatch Grip Push Press
1
3
2
1 reps
3 reps
10 reps
94%
82%
72%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
80%
2
Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
96%
85%
74%
3
Snatch Grip Push Press
1
3
2
1 reps
3 reps
10 reps
96%
85%
74%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
70%
2
Clean and Jerk
12
1 reps
65%
3
Snatch High Pull
3
5 reps
80%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
75%
2
Clean and Jerk
12
1 reps
70%
3
Snatch High Pull
3
5 reps
82%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
80%
2
Clean and Jerk
12
1 reps
75%
3
Snatch High Pull
3
5 reps
84%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
85%
2
Clean and Jerk
12
1 reps
80%
3
Snatch High Pull
3
5 reps
86%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
65%
2
Front Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
90%
75%
68%
3
Overhead Press (Barbell)
1
3
2
1 reps
3 reps
10 reps
90%
75%
68%
4
Hack Squat
4
10 reps
RPE 7
5
Overhead Press (Dumbbell)
4
15 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
70%
2
Front Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
92%
78%
70%
3
Overhead Press (Barbell)
1
3
2
1 reps
3 reps
10 reps
92%
78%
70%
4
Hack Squat
4
10 reps
RPE 7
5
Overhead Press (Dumbbell)
4
15 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
75%
2
Front Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
94%
82%
72%
3
Overhead Press (Barbell)
1
3
2
1 reps
3 reps
10 reps
94%
82%
72%
4
Hack Squat
4
10 reps
RPE 7
5
Overhead Press (Dumbbell)
4
15 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
80%
2
Front Squat (Barbell)
1
3
2
1 reps
3 reps
10 reps
96%
85%
74%
3
Overhead Press (Barbell)
1
3
2
1 reps
3 reps
10 reps
96%
85%
74%
4
Hack Squat
4
10 reps
RPE 7
5
Overhead Press (Dumbbell)
4
15 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
65%
2
Hip Clean
5
5 reps
70%
3
Clean High Pull
3
5 reps
80%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Chin-Up (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
70%
2
Hip Clean
5
5 reps
75%
3
Clean High Pull
3
5 reps
82%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Chin-Up (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
75%
2
Hip Clean
5
5 reps
80%
3
Clean High Pull
3
5 reps
84%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Chin-Up (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
80%
2
Hip Clean
5
5 reps
85%
3
Clean High Pull
3
5 reps
86%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Chin-Up (Bodyweight)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Behind The Neck Split Jerk
5 Sets
5 Reps
65%
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
10 Reps
90%
75%
68%
3
Snatch Grip Push Press
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
10 Reps
90%
75%
68%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
5
Dip (Weighted)
3 Sets
15 Reps
@7
6
Sit Up
5 Sets
15 Reps
@8
Day 2
1
Hip Snatch
5 Sets
5 Reps
70%
2
Clean and Jerk
12 Sets
1 Reps
65%
3
Snatch High Pull
3 Sets
5 Reps
80%
4
Hanging Knee Raise
3 Sets
15 Reps
-
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
6
Jump Squat
3 Sets
5 Reps
-
7
Back Extension (Weighted)
3 Sets
15 Reps
@7
Day 3
1
Power Jerk
5 Sets
5 Reps
65%
2
Front Squat (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
10 Reps
90%
75%
68%
3
Overhead Press (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
10 Reps
90%
75%
68%
4
Hack Squat
4 Sets
10 Reps
@7
5
Overhead Press (Dumbbell)
4 Sets
15 Reps
@7
6
Hollow Hold
4 Sets
@7
Day 4
1
Snatch (Barbell)
18 Sets
1 Reps
65%
2
Hip Clean
5 Sets
5 Reps
70%
3
Clean High Pull
3 Sets
5 Reps
80%
4
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@7
6
Chin-Up (Bodyweight)
3 Sets
8 Reps
-