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Oly Complex Training

by Uri F.

Program Description

My goal was to create a mini pyramid for my Olympic lifts in under half an hour per day. This is meant for reinforcing good movement, not increasing strength. Can be used as a supplement to a strength program or just to move if you work a physical job.

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 28, 2025 09:33
  • Last Edited
    Sep 28, 2025 09:33
Muscle Engagement
Front
Back
MuscleSet
Olympic
26.6%
Quadriceps
22.2%
Upper Back
15.9%
Glutes
14%
Lower Back
11.6%
Middle Delts
3.9%
Hamstrings
2.9%
Abs
1%
Front Delts
1%
Triceps
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
60% 1RM of Snatch (Barbell)
1B
Hang Snatch
5
1 reps
60% 1RM of Snatch (Barbell)
1C
Overhead Squat
5
1 reps
60% 1RM of Snatch (Barbell)
1D
Snatch (Barbell)
5
1 reps
60% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
60% 1RM of Snatch (Barbell)
1B
Hang Snatch
6
1 reps
60% 1RM of Snatch (Barbell)
1C
Overhead Squat
6
1 reps
60% 1RM of Snatch (Barbell)
1D
Snatch (Barbell)
6
1 reps
60% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
70% 1RM of Snatch (Barbell)
1B
Hang Snatch
5
1 reps
70% 1RM of Snatch (Barbell)
1C
Overhead Squat
5
1 reps
70% 1RM of Snatch (Barbell)
1D
Snatch (Barbell)
5
1 reps
70% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
70% 1RM of Snatch (Barbell)
1B
Hang Snatch
6
1 reps
70% 1RM of Snatch (Barbell)
1C
Overhead Squat
6
1 reps
70% 1RM of Snatch (Barbell)
1D
Snatch (Barbell)
6
1 reps
70% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
65% 1RM of Snatch (Barbell)
1B
Hang Snatch
5
1 reps
65% 1RM of Snatch (Barbell)
1C
Snatch (Barbell)
5
1 reps
65% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
65% 1RM of Snatch (Barbell)
1B
Hang Snatch
6
1 reps
65% 1RM of Snatch (Barbell)
1C
Snatch (Barbell)
6
1 reps
65% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
75% 1RM of Snatch (Barbell)
1B
Hang Snatch
5
1 reps
75% 1RM of Snatch (Barbell)
1C
Snatch (Barbell)
5
1 reps
75% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
75% 1RM of Snatch (Barbell)
1B
Hang Snatch
6
1 reps
75% 1RM of Snatch (Barbell)
1C
Snatch (Barbell)
6
1 reps
75% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
70% 1RM of Snatch (Barbell)
1B
Snatch (Barbell)
5
2 reps
70% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
70% 1RM of Snatch (Barbell)
1B
Snatch (Barbell)
6
2 reps
70% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
5
1 reps
80% 1RM of Snatch (Barbell)
1B
Snatch (Barbell)
5
2 reps
80% 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Snatch Pull
6
1 reps
80% 1RM of Snatch (Barbell)
1B
Snatch (Barbell)
6
2 reps
80% 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
5
1 reps
65% 1RM of Clean and Jerk
1B
Hang Clean
5
1 reps
65% 1RM of Clean and Jerk
1C
Front Squat (Paused)
5
1 reps
65% 1RM of Clean and Jerk
1D
Split Jerk
5
1 reps
65% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
6
1 reps
65% 1RM of Clean and Jerk
1B
Hang Clean
6
1 reps
65% 1RM of Clean and Jerk
1C
Front Squat (Paused)
6
1 reps
65% 1RM of Clean and Jerk
1D
Split Jerk
6
1 reps
65% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
5
1 reps
75% 1RM of Clean and Jerk
1B
Hang Clean
5
1 reps
75% 1RM of Clean and Jerk
1C
Front Squat (Paused)
5
1 reps
75% 1RM of Clean and Jerk
1D
Split Jerk
5
1 reps
75% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
6
1 reps
75% 1RM of Clean and Jerk
1B
Hang Clean
6
1 reps
75% 1RM of Clean and Jerk
1C
Front Squat (Paused)
6
1 reps
75% 1RM of Clean and Jerk
1D
Split Jerk
6
1 reps
75% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
5
1 reps
70% 1RM of Clean and Jerk
1B
Hang Clean
5
1 reps
70% 1RM of Clean and Jerk
1C
Split Jerk
5
1 reps
70% 1RM of Clean and Jerk
1D
Clean and Jerk
5
1 reps
70% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
6
1 reps
70% 1RM of Clean and Jerk
1B
Hang Clean
6
1 reps
70% 1RM of Clean and Jerk
1C
Split Jerk
6
1 reps
70% 1RM of Clean and Jerk
1D
Clean and Jerk
6
1 reps
70% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
5
1 reps
80% 1RM of Clean and Jerk
1B
Hang Clean
5
1 reps
80% 1RM of Clean and Jerk
1C
Split Jerk
5
1 reps
80% 1RM of Clean and Jerk
1D
Clean and Jerk
5
1 reps
80% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clean Pull
6
1 reps
80% 1RM of Clean and Jerk
1B
Hang Clean
6
1 reps
80% 1RM of Clean and Jerk
1C
Split Jerk
6
1 reps
80% 1RM of Clean and Jerk
1D
Clean and Jerk
6
1 reps
80% 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
75% 1RM of Clean and Jerk
* 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
6
2 reps
75% 1RM of Clean and Jerk
* 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
85% 1RM of Clean and Jerk
* 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
6
2 reps
85% 1RM of Clean and Jerk
* 1RM of Clean and Jerk
Week 1
1 / 12 Weeks
Day 1
1A
Snatch Pull
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
1B
Hang Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
1C
Overhead Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
1D
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
60% 1RM of Snatch (Barbell)
Day 2
1A
Clean Pull
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
1B
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
1C
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
1D
Split Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk
65% 1RM of Clean and Jerk