logo
BoostcampPNG

3 Day Chinese Weightlifting Program

by Will Mullen

Program Description

* Designed for Peaking once a month, giving a 4Week block overall * Percentages based on 1RM for each exercise * Scheme is Set X Rep * Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 at 85% * 90%+ means 90% of best OR MORE if feeling good/light/easy * Can run as is OR an entire Light Week before starting over with First Heavy Week 1 * Great for school-age lifters or others with outside demands limiting training to 3Day/Week * Muscle Snatch based on Power Snatch; Jerk Dip based on C&J * Drop Snatch based on Snatch; Snatch from knees based on Hang Snatch; * Press from Rack based on Press Source: https://owlsheets.blogspot.com/2015/12/chinese-3-day-program.html

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 09, 2026 04:18
  • Last Edited
    Jan 09, 2026 05:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.8%
Glutes
17.1%
Upper Back
14.8%
Olympic
14.2%
Hamstrings
9%
Lower Back
7.8%
Abs
6%
Middle Delts
3.6%
Triceps
3.5%
Adductors
1.7%
Front Delts
1.6%
Lats
1.4%
Biceps
0.7%
Chest
0.6%
Forearms
0.3%
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
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
Snatch (Barbell)
3
3
1 reps
2 reps
90%
85%
2
Power Clean & Jerk
3
3
1 reps
2 reps
90%
85%
3
Snatch Pull
5
3 reps
100% 1RM of Snatch (Barbell)
4
Front Squat (Barbell)
3
1 reps
90%
5A
Tricep Pushdown (Cable)
5
10 reps
-
5B
Seated Row (Cable)
6
5 reps
-
* 1RM of Snatch (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
3
3
1 reps
2 reps
3 reps
100%
90%
85%
2
Power Snatch
3
3
1 reps
2 reps
90%
85%
3
Power Clean + Push Press
5
3 reps
85%
4
Squat (Barbell)
5
3 reps
85%
5A
Side Bend (Dumbbell)
5
10 reps
-
5B
Pull-Up (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
1 reps
2 reps
90%
85%
2
Power Clean
3
3
1 reps
2 reps
90%
85%
3
Power Jerk
5
3 reps
85%
4
Squat (Barbell)
5
3 reps
85%
5
Abs Crunch (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch W/ Straps
5
3 reps
70%
2
Push Press (Barbell)
3
3 reps
70%
3
Front Squat (Barbell)
3
3 reps
70%
4
Good Morning
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
3 reps
90%
85%
2
Clean (Barbell)
5
2 reps
85%
3
Hang Snatch
5
3 reps
85%
4
Deadlift (Barbell)
5
3 reps
100% 1RM of Clean and Jerk
5A
Abs Crunch (Bodyweight)
5
15 reps
-
5B
Dip (Bodyweight)
5
10 reps
-
* 1RM of Clean and Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean + Power Jerk
5
2 reps
85%
2
Snatch From Knees W/ Straps
3
2 reps
85%
3
Clean Pull
5
3 reps
85%
4
Drop Snatch
5
3 reps
80% 1RM of Snatch (Barbell)
5
Overhead Press (Barbell)
5
3 reps
85%
* 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3
1 reps
3 reps
90%
85%
2
Jerk Dip
3
3 reps
+10 lbs
3
Clean (Barbell)
3
3
2 reps
3 reps
85%
80%
4
Snatch Deadlift
5
3 reps
100%
5
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
70%
2
Power Clean + Power Jerk
3
2 reps
70%
3
Jerk Recovery
5
3 reps
80% 1RM of Power Clean
4
Sit Up
5
10 reps
-
* 1RM of Power Clean
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
1 reps
2 reps
90%
85%
2
Clean and Jerk
3
3
1 reps
2 reps
90%
85%
3
Clean Pull
5
3 reps
100% 1RM of Clean and Jerk
4
Front Squat (Barbell)
3
3
1 reps
3 reps
90%
85%
5
Jerk Dip
3
3 reps
100% 1RM of Clean and Jerk
* 1RM of Clean and Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
1 reps
2 reps
90%
85%
2
Clean and Jerk
3
3
1 reps
2 reps
90%
85%
3
Jerk Recovery
5
3 reps
100% 1RM of Power Clean
4
Front Squat (Barbell)
3
3
1 reps
3 reps
90%
85%
5
Good Morning
5
5 reps
-
* 1RM of Power Clean
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
1 reps
2 reps
90%
85%
2
Clean and Jerk
3
2 reps
85%
3
Snatch Pull From Box
5
3 reps
100% 1RM of Snatch Pull
4
Drop Snatch
5
3 reps
80% 1RM of Snatch (Barbell)
5
Squat (Barbell)
5
3 reps
85%
* 1RM of Snatch Pull, Snatch (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
1 reps
2 reps
100%
85%
2
Clean and Jerk
3
3
1 reps
2 reps
100%
85%
3
Squat (Barbell)
3
3
1 reps
3 reps
100%
85%
4
Snatch Pull From Box
5
3 reps
85%
5
Tricep Pushdown (Cable)
5
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
2 Reps
2 Reps
2 Reps
90%
90%
90%
85%
85%
85%
2
Power Clean & Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
2 Reps
2 Reps
2 Reps
90%
90%
90%
85%
85%
85%
3
Snatch Pull
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
100% 1RM of Snatch (Barbell)
100% 1RM of Snatch (Barbell)
100% 1RM of Snatch (Barbell)
100% 1RM of Snatch (Barbell)
100% 1RM of Snatch (Barbell)
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
90%
90%
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5B
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
85%
85%
85%
2
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
85%
85%
85%
85%
85%
3
Hang Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
85%
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
5A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
5B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 3
1
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
2 Reps
2 Reps
2 Reps
90%
90%
90%
85%
85%
85%
2
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
2 Reps
2 Reps
2 Reps
90%
90%
90%
85%
85%
85%
3
Clean Pull
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
85%
85%
85%
5
Jerk Dip
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk
100% 1RM of Clean and Jerk