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BoostcampPNG

Olympic weightlifting - strength focus

by riccardo
15 athletes joined

Program Description

Inspired by LSUS Kyle Pierce program as laid out by Sean Hutchinson with modifications for a 4-day schedule https://drive.google.com/file/d/1BjnRppVck7UDZLORkglWWRFVkZgmdI5W/view

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2024 09:41
  • Last Edited
    Jun 22, 2025 06:44

Summary

Unlock your potential with this 12-week Olympic weightlifting program designed to enhance your strength and technique. Committing just four days a week, you’ll focus on key lifts like the Behind The Neck Split Jerk and Clean and Jerk, complemented by accessory exercises to build overall power and stability. Each session is structured to challenge you while promoting proper form and explosive movement. Get ready to elevate your lifting game and achieve new personal bests!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
65%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Lunge (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
70%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
73%
68%
63%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
73%
68%
63%
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
15 reps
RPE 8
6
Sit Up
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
75%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
76%
71%
66%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
76%
71%
66%
4
Lunge (Dumbbell)
3
15 reps
RPE 9
5
Dip (Weighted)
3
15 reps
RPE 9
6
Sit Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
80%
75%
70%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1 reps
3 reps
3 reps
3 reps
95%
85%
80%
75%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Dip (Weighted)
3
8 reps
RPE 7
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1 reps
3 reps
3 reps
3 reps
97%
87%
82%
77%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1 reps
3 reps
3 reps
3 reps
99%
89%
84%
79%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Dip (Weighted)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
2
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
3
Push Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
2
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
3
Push Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
80%
2
Clean and Jerk
1
1 reps
80%
3
Squat (Barbell)
1
1 reps
100%
4
Dip (Bodyweight)
3
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
70%
2
Clean and Jerk
12
1 reps
65%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
75%
2
Clean and Jerk
12
1 reps
70%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
73%
68%
63%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
80%
2
Clean and Jerk
12
1 reps
75%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
76%
73%
68%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 9
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 7
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
75%
70%
65%
4
Snatch Deadlift
3
5 reps
75%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 8
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
4
Snatch Deadlift
3
5 reps
80%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Clean and Jerk
1
1 reps
RPE 9
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
85%
80%
75%
4
Snatch Deadlift
3
5 reps
85%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 7
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Bent Over Row (Barbell)
5
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 8
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
92%
87%
82%
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Clean and Jerk
1
1 reps
RPE 9
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
95%
90%
85%
4
Bent Over Row (Barbell)
5
5 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
95%
90%
85%
2
Clean and Jerk
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
2
Clean and Jerk
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Drop Snatch
1
1 reps
100%
2
Snatch Pull
1
1 reps
100%
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Back Extension (Weighted)
3
12 reps
-
5
Plank (Weighted)
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
65%
2
Front Squat (Barbell)
4
10 reps
65%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Push Up (Weighted)
4
15 reps
RPE 7
5
Hack Squat
4
10 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
70%
2
Front Squat (Barbell)
4
10 reps
70%
3
Overhead Press (Barbell)
4
10 reps
70%
4
Push Up (Weighted)
4
15 reps
RPE 8
5
Hack Squat
4
10 reps
RPE 8
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
75%
3
Overhead Press (Barbell)
4
10 reps
75%
4
Push Up (Weighted)
4
15 reps
RPE 9
5
Hack Squat
4
10 reps
RPE 9
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
70%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Belt Squat
4
8 reps
RPE 7
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
72%
2
Front Squat (Barbell)
5
5 reps
72%
3
Overhead Press (Barbell)
5
5 reps
72%
4
Belt Squat
4
8 reps
RPE 8
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Belt Squat
4
8 reps
RPE 9
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
75%
2
Front Squat (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
3 reps
75%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
6
Plank + Pull Through
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
80%
2
Front Squat (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Plank + Pull Through
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
85%
2
Front Squat (Barbell)
5
3 reps
85%
3
Overhead Press (Barbell)
5
3 reps
85%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 9
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
6
Plank + Pull Through
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance
1
1 reps
RPE 9
2
Power Jerk
1
2
2
1 reps
1 reps
1 reps
95%
90%
85%
3
Front Squat (Barbell)
1
1 reps
RPE 8
4
Overhead Press (Barbell)
3
2 reps
85%
5
Lunge (Barbell)
3
5 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance
1
1 reps
RPE 9
2
Power Jerk
1
2
2
1 reps
1 reps
1 reps
95%
92%
87%
3
Front Squat (Barbell)
1
1 reps
RPE 9
4
Overhead Press (Barbell)
3
2 reps
87%
5
Lunge (Barbell)
3
5 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
70%
2
Clean and Jerk
1
1 reps
70%
3
Front Squat (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
65%
2
Hip Clean
5
5 reps
70%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 7
6
Chin-Up (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
70%
2
Hip Clean
5
5 reps
75%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
73%
68%
63%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
6
Chin-Up (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
75%
2
Hip Clean
5
5 reps
80%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
76%
71%
66%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 9
6
Chin-Up (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 7
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Clean Deadlift
3
5 reps
75%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 7
5
Back Extension (Weighted)
4
8 reps
RPE 7
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 8
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Clean Deadlift
3
5 reps
80%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
5
Back Extension (Weighted)
4
8 reps
RPE 8
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 9
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Clean Deadlift
3
5 reps
85%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 9
5
Back Extension (Weighted)
4
8 reps
RPE 9
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 7
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Good Morning
5
5 reps
RPE 7
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 8
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Good Morning
5
5 reps
RPE 8
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 9
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Good Morning
5
5 reps
RPE 9
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 8
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Inverted Row
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 9
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Inverted Row
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
100%
2
Clean and Jerk
1
1 reps
100%
3
Clean Pull
1
1 reps
100%
Week 1
1 / 12 Weeks
Day 1
1
Behind The Neck Split Jerk
5 Sets
5 Reps
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
3
Push Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Lunge (Dumbbell)
3 Sets
15 Reps
@7
5
Dip (Weighted)
3 Sets
15 Reps
@7
6
Sit Up
5 Sets
15 Reps
@8
Day 2
1
Hip Snatch
5 Sets
5 Reps
70%
2
Clean and Jerk
12 Sets
1 Reps
65%
3
Snatch Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Hanging Knee Raise
3 Sets
15 Reps
-
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
6
Jump Squat
3 Sets
5 Reps
-
7
Back Extension (Weighted)
3 Sets
15 Reps
@7
Day 3
1
Power Jerk
5 Sets
5 Reps
65%
2
Front Squat (Barbell)
4 Sets
10 Reps
65%
3
Overhead Press (Barbell)
4 Sets
10 Reps
65%
4
Push Up (Weighted)
4 Sets
15 Reps
@7
5
Hack Squat
4 Sets
10 Reps
@7
6
Hollow Hold
4 Sets
@7
Day 4
1
Snatch (Barbell)
18 Sets
1 Reps
65%
2
Hip Clean
5 Sets
5 Reps
70%
3
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
@7
6
Chin-Up (Bodyweight)
5 Sets
10 Reps
-