IntermediateFree

3 Day Chinese Weightlifting Program

3-Day Oly

Will Mullen· Jan 2026

15athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Olympic Weightlifting

Equipment

Full Gym

Session length

120 min

* 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

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on olympic weightlifting

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

17.8%

Glutes

17.1%

Upper Back

14.8%

Olympic

14.2%

Hamstrings

Lower Back

7.8%

Abs

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%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Snatch (Barbell)	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
2	Power Clean & Jerk	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
3	Snatch Pull	1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
4	Front Squat (Barbell)	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
Superset
5A	Tricep Pushdown (Cable)	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5B	Seated Row (Cable)	1	5 reps	—
		1	5 reps	—
		1	5 reps	—
		1	5 reps	—
		1	5 reps	—
		1	5 reps	—

* 1RM of Snatch (Barbell)

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	3 reps	85%
		1	3 reps	85%
		1	3 reps	85%
2	Clean (Barbell)	1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
3	Hang Snatch	1	3 reps	85%
		1	3 reps	85%
		1	3 reps	85%
		1	3 reps	85%
		1	3 reps	85%
4	Deadlift (Barbell)	1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
Superset
5A	Abs Crunch (Bodyweight)	1	15 reps	—
		1	15 reps	—
		1	15 reps	—
		1	15 reps	—
		1	15 reps	—
5B	Dip (Bodyweight)	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—
		1	10 reps	—

* 1RM of Clean and Jerk

#	Exercise	Sets	Reps	Load
1	Snatch (Barbell)	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
2	Clean and Jerk	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	2 reps	85%
		1	2 reps	85%
		1	2 reps	85%
3	Clean Pull	1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*
4	Front Squat (Barbell)	1	1 rep	90%
		1	1 rep	90%
		1	1 rep	90%
		1	3 reps	85%
		1	3 reps	85%
		1	3 reps	85%
5	Jerk Dip	1	3 reps	100%*
		1	3 reps	100%*
		1	3 reps	100%*

* 1RM of Clean and Jerk

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 3 Day Chinese Weightlifting Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

3 Day Chinese Weightlifting Program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

3 Day Chinese Weightlifting Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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