Olympic Weightlifting x 531 x Push/Pull

by riccardo

1 athletes joined

Program Description

Combine 5-3-1 progression for strength lifts with Olympic Weightlifting. After every day add Push/Pull/One side leg/abs exercises of choice for 25-50 reps each.

Program Overview

Level
Novice, Intermediate
Goal
Olympic Weightlifting
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2025 06:13
Last Edited
Nov 29, 2025 07:27

Summary

Elevate your strength and technique with the Olympic Weightlifting x 531 x Push/Pull program. Over the course of 7 weeks, you'll engage in 4 focused training days each week, honing your skills in Olympic lifts like the Snatch and Clean & Jerk while incorporating the 531 method for progressive overload. This program is designed for dedicated lifters looking to boost their power and refine their form in a full gym setting. Get ready to push your limits and achieve new personal bests!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

23.6%

Glutes

15.8%

Olympic

14.9%

Upper Back

12.2%

Lower Back

8.7%

Middle Delts

6.2%

Front Delts

5.1%

Triceps

5.1%

Hamstrings

4.7%

Abs

2.5%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

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

WEEK 5

WEEK 6

WEEK 7

Day 1

Behind The Neck Split Jerk

3 reps

80%

Snatch Grip Push Press

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

65%

Day 1

Behind The Neck Split Jerk

2 reps

85%

Snatch Grip Push Press

3 reps

70%

80%

90%

Squat (Barbell)

10 reps

70%

Day 1

Behind The Neck Split Jerk

1 reps

90%

Snatch Grip Push Press

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

10 reps

75%

Day 1

Behind The Neck Split Jerk

3 reps

82.5%

Squat (Barbell)

5 reps

67%

77%

87%

Snatch Grip Push Press

10 reps

60%

65%

70%

Day 1

Behind The Neck Split Jerk

2 reps

87.5%

Squat (Barbell)

3 reps

72%

82%

92%

Snatch Grip Push Press

10 reps

8 reps

6 reps

60%

70%

80%

Day 1

Behind The Neck Split Jerk

1 reps

92.5%

Squat (Barbell)

5 reps

3 reps

1 reps

77%

87%

97%

Snatch Grip Push Press

5 reps

65%

75%

85%

Day 1

Snatch (Barbell)

1 reps

70%

75%

80%

Clean and Jerk

1 reps

70%

75%

80%

Squat (Barbell)

5 reps

60%

Snatch Grip Push Press

5 reps

60%

Day 2

Snatch (Barbell)

3 reps

80%

Clean and Jerk

3 reps

80%

Snatch Pull

5 reps

65%

75%

85%

Day 2

Snatch (Barbell)

2 reps

90%

Clean and Jerk

2 reps

90%

Snatch Pull

3 reps

70%

80%

90%

Day 2

Snatch (Barbell)

1 reps

95%

Clean and Jerk

1 reps

95%

Snatch Pull

5 reps

3 reps

1 reps

75%

85%

95%

Day 2

Snatch (Barbell)

3 reps

82.5%

Clean and Jerk

3 reps

82.5%

Snatch Pull

5 reps

67%

77%

87%

Day 2

Snatch (Barbell)

2 reps

87.5%

Clean and Jerk

2 reps

87.5%

Snatch Pull

3 reps

72%

82%

92%

Day 2

Snatch (Barbell)

1 reps

92.5%

Clean and Jerk

1 reps

92.5%

Snatch Pull

5 reps

3 reps

1 reps

77%

87%

97%

Day 2

Hang Snatch

1 reps

75%

Hang Clean

1 reps

75%

Snatch Pull

5 reps

60%

Day 3

Split Jerk

3 reps

80%

Front Squat (Barbell)

5 reps

65%

75%

85%

Push Press (Barbell)

10 reps

65%

Day 3

Split Jerk

2 reps

90%

Front Squat (Barbell)

3 reps

70%

80%

90%

Push Press (Barbell)

10 reps

70%

Day 3

Split Jerk

1 reps

95%

Front Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Push Press (Barbell)

10 reps

75%

Day 3

Split Jerk

3 reps

82.5%

Push Press (Barbell)

5 reps

67%

77%

87%

Front Squat (Barbell)

10 reps

60%

65%

70%

Day 3

Split Jerk

2 reps

87.5%

Push Press (Barbell)

3 reps

72%

82%

92%

Front Squat (Barbell)

10 reps

8 reps

6 reps

60%

70%

80%

Day 3

Split Jerk

1 reps

92.5%

Push Press (Barbell)

5 reps

3 reps

1 reps

77%

87%

97%

Front Squat (Barbell)

5 reps

65%

75%

85%

Day 3

Hip Snatch

1 reps

70%

Hip Clean

1 reps

70%

Push Press (Barbell)

5 reps

60%

Front Squat (Barbell)

5 reps

60%

Day 4

Hip Snatch

3 reps

80%

Power Clean

3 reps

80%

Clean Pull

5 reps

65%

75%

85%

Day 4

Hip Snatch

2 reps

85%

Power Clean

2 reps

85%

Clean Pull

3 reps

70%

80%

90%

Day 4

Hip Snatch

1 reps

90%

Power Clean

1 reps

90%

Clean Pull

5 reps

3 reps

1 reps

75%

85%

95%

Day 4

Hip Snatch

3 reps

82.5%

Power Clean

3 reps

82%

Clean Pull

5 reps

67%

77%

87%

Day 4

Hip Snatch

2 reps

92.5%

Power Clean

2 reps

92%

Clean Pull

3 reps

72%

82%

92%

Day 4

Hip Snatch

1 reps

97.5%

Power Clean

1 reps

97%

Clean Pull

5 reps

3 reps

1 reps

77%

87%

97%

Day 4

Snatch (Barbell)

1 reps

100%

Clean and Jerk

1 reps

100%

Clean Pull

5 reps

60%

Day 1

Behind The Neck Split Jerk

3 Sets

3 Reps

80%

Snatch Grip Push Press

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

3 Sets

10 Reps

65%

Day 2

Snatch (Barbell)

3 Sets

3 Reps

80%

Clean and Jerk

3 Sets

3 Reps

80%

Snatch Pull

1 Set

5 Reps

65%

75%

85%

Day 3

Split Jerk

3 Sets

3 Reps

80%

Front Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Push Press (Barbell)

3 Sets

10 Reps

65%

Day 4

Hip Snatch

3 Sets

3 Reps

80%

Power Clean

3 Sets

3 Reps

80%

Clean Pull

1 Set

5 Reps

65%

75%

85%