Program Description
**Force Olympique** is a comprehensive 12-week program designed to enhance your Olympic weightlifting skills through a structured regimen of 48 training sessions. Each week, you'll focus on key lifts such as the Clean Pull and Military Press, alongside accessory movements that target critical muscle groups for optimal performance. With a blend of intensity levels and varied rep schemes, this program will help you build strength, improve technique, and elevate your lifting game. Embrace the challenge and watch your progress soar as you commit to this transformative journey!
Program Overview
- LevelNovice
- GoalOlympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 19, 2025 09:57
- Last EditedOct 19, 2025 06:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
11.2%
Triceps
10.6%
Front Delts
8.9%
Chest
8.6%
Upper Back
8.4%
Lower Back
7.8%
Olympic
6.2%
Hamstrings
6.1%
Middle Delts
5.6%
Abs
5.3%
Adductors
2%
Lats
1.9%
Rear Delts
1.9%
Abductors
1.6%
Biceps
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
1
3
3 reps
10 reps
75%
50%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
75%
50%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
76%
52%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
76%
52%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
77%
54%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
77%
54%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
78%
56%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
78%
56%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
85%
60%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
60%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
86%
62%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
86%
62%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
87%
64%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
87%
64%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
88%
66%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
88%
66%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
70%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
70%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
91%
72%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
91%
72%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
92%
74%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
92%
74%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
93%
76%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
93%
76%
3
Leg Extension
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
3 reps
10 reps
75%
50%
2
Military Press (Barbell)
1
3
3 reps
10 reps
75%
50%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
3 reps
10 reps
76%
52%
2
Military Press (Barbell)
1
3
3 reps
10 reps
76%
52%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
3 reps
10 reps
77%
54%
2
Military Press (Barbell)
1
3
3 reps
10 reps
77%
54%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
3 reps
10 reps
78%
56%
2
Military Press (Barbell)
1
3
3 reps
10 reps
78%
56%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
2 reps
6 reps
85%
60%
2
Military Press (Barbell)
1
3
2 reps
6 reps
85%
60%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
2 reps
6 reps
86%
62%
2
Military Press (Barbell)
1
3
2 reps
6 reps
86%
62%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
2 reps
6 reps
87%
64%
2
Military Press (Barbell)
1
3
2 reps
6 reps
87%
64%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
2 reps
6 reps
88%
66%
2
Military Press (Barbell)
1
3
2 reps
6 reps
88%
66%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
1 reps
3 reps
90%
70%
2
Military Press (Barbell)
1
3
1 reps
3 reps
90%
70%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
1 reps
3 reps
91%
72%
2
Military Press (Barbell)
1
3
1 reps
3 reps
91%
72%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
1 reps
3 reps
92%
74%
2
Military Press (Barbell)
1
3
1 reps
3 reps
92%
74%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
3
1 reps
3 reps
93%
76%
2
Military Press (Barbell)
1
3
1 reps
3 reps
93%
76%
3
Leg Curl
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
10 reps
75%
50%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
75%
50%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
10 reps
76%
52%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
76%
52%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
10 reps
77%
54%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
77%
54%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
10 reps
78%
56%
2
Bench Press (Barbell)
1
3
3 reps
10 reps
78%
56%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
6 reps
85%
60%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
6 reps
86%
62%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
86%
62%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
6 reps
87%
64%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
87%
64%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
6 reps
88%
66%
2
Bench Press (Barbell)
1
3
2 reps
6 reps
88%
66%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
90%
70%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
91%
72%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
91%
72%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
92%
74%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
92%
74%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
93%
76%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
93%
76%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
3 reps
10 reps
75%
50%
2
Push Press (Barbell)
1
3
3 reps
10 reps
75%
50%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
3 reps
10 reps
76%
52%
2
Push Press (Barbell)
1
3
3 reps
10 reps
76%
52%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
3 reps
10 reps
77%
54%
2
Push Press (Barbell)
1
3
3 reps
10 reps
77%
54%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
3 reps
10 reps
78%
56%
2
Push Press (Barbell)
1
3
3 reps
10 reps
78%
56%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
2 reps
6 reps
85%
60%
2
Push Press (Barbell)
1
3
2 reps
6 reps
85%
60%
3
Face Pull
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
2 reps
6 reps
86%
62%
2
Push Press (Barbell)
1
3
2 reps
6 reps
86%
62%
3
Face Pull
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
2 reps
6 reps
87%
64%
2
Push Press (Barbell)
1
3
2 reps
6 reps
87%
64%
3
Face Pull
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
2 reps
6 reps
88%
66%
2
Push Press (Barbell)
1
3
2 reps
6 reps
88%
66%
3
Face Pull
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
1 reps
3 reps
90%
70%
2
Push Press (Barbell)
1
3
1 reps
3 reps
90%
70%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
1 reps
3 reps
91%
72%
2
Push Press (Barbell)
1
3
1 reps
3 reps
91%
72%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
1 reps
3 reps
92%
74%
2
Push Press (Barbell)
1
3
1 reps
3 reps
92%
74%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
1
3
1 reps
3 reps
93%
76%
2
Push Press (Barbell)
1
3
1 reps
3 reps
93%
76%
3
Face Pull
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Back Extension
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
2
Bench Press (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
3
Leg Extension3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8 Reps
-
5
Decline Sit Up (Bodyweight)3 Sets
20 Reps
-
Day 2
1
Clean Pull1 Set
3 Sets
3 Reps
10 Reps
75%
50%
2
Military Press (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
3
Leg Curl3 Sets
8 Reps
-
4
Chest Supported Row (Machine)3 Sets
8 Reps
-
5
Back Extension3 Sets
8 Reps
-
Day 3
1
Front Squat (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
2
Bench Press (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Leg Extension3 Sets
8 Reps
-
5
Decline Sit Up (Bodyweight)3 Sets
20 Reps
-
Day 4
1
Snatch Pull1 Set
3 Sets
3 Reps
10 Reps
75%
50%
2
Push Press (Barbell)1 Set
3 Sets
3 Reps
10 Reps
75%
50%
3
Face Pull3 Sets
8 Reps
-
4
Hip Abductor (Machine)3 Sets
8 Reps
-
5
Back Extension3 Sets
8 Reps
-