Olympic Weightlifting x 531 x Upper/Lower

by riccardo

3 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 25, 2025 05:32
Last Edited
Sep 10, 2025 11:06

Summary

Elevate your strength and technique with the Olympic Weightlifting x 531 x Upper/Lower program, a comprehensive 7-week plan designed for dedicated lifters. This 4-day split focuses on mastering Olympic lifts like the Snatch and Clean and Jerk, while integrating essential strength-building exercises such as Front Squats and Romanian Deadlifts. Each session is strategically crafted to enhance your power and stability, pushing you to new personal bests. Join us and transform your lifting game with structured intensity and progressive overload!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.6%

Olympic

15.6%

Upper Back

13.7%

Glutes

11.9%

Lower Back

10.6%

Hamstrings

6.7%

Lats

5.5%

Middle Delts

4.6%

Front Delts

3.3%

Triceps

3.3%

Chest

3.3%

Abs

3.1%

Adductors

1.2%

Biceps

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Snatch (Barbell)

3 reps

80%

Front Squat (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

10 reps

65%

Day 1

Snatch (Barbell)

2 reps

85%

Front Squat (Barbell)

3 reps

70%

80%

90%

Romanian Deadlift (Barbell)

10 reps

70%

Day 1

Snatch (Barbell)

1 reps

90%

Front Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Romanian Deadlift (Barbell)

10 reps

75%

Day 1

Snatch (Barbell)

3 reps

82.5%

Front Squat (Barbell)

5 reps

67%

77%

87%

Romanian Deadlift (Barbell)

10 reps

60%

65%

70%

Day 1

Snatch (Barbell)

2 reps

87.5%

Front Squat (Barbell)

3 reps

72%

82%

92%

Romanian Deadlift (Barbell)

10 reps

8 reps

6 reps

60%

70%

80%

Day 1

Snatch (Barbell)

1 reps

92.5%

Front Squat (Barbell)

5 reps

3 reps

1 reps

77%

87%

97%

Romanian Deadlift (Barbell)

5 reps

65%

75%

85%

Day 1

Snatch (Barbell)

1 reps

70%

75%

80%

Clean and Jerk

1 reps

70%

75%

80%

Push Press (Barbell)

5 reps

60%

Pendlay Row

5 reps

60%

Day 2

Clean and Jerk

3 reps

80%

Push Press (Barbell)

5 reps

65%

75%

85%

Pendlay Row

10 reps

65%

Day 2

Clean and Jerk

2 reps

85%

Push Press (Barbell)

3 reps

70%

80%

90%

Pendlay Row

10 reps

70%

Day 2

Clean and Jerk

1 reps

90%

Push Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Pendlay Row

10 reps

75%

Day 2

Clean and Jerk

3 reps

82.5%

Push Press (Barbell)

5 reps

67%

77%

87%

Pendlay Row

10 reps

60%

65%

70%

Day 2

Clean and Jerk

2 reps

87.5%

Push Press (Barbell)

3 reps

72%

82%

92%

Pendlay Row

10 reps

8 reps

6 reps

60%

70%

80%

Day 2

Clean and Jerk

1 reps

92.5%

Push Press (Barbell)

5 reps

3 reps

1 reps

77%

87%

97%

Pendlay Row

5 reps

65%

75%

85%

Day 2

Hang Snatch

1 reps

75%

Hang Clean

1 reps

75%

Snatch Pull

5 reps

60%

Squat (Barbell)

5 reps

60%

Day 3

Hip Snatch

3 reps

80%

Snatch Pull

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

65%

Day 3

Hip Snatch

2 reps

85%

Snatch Pull

3 reps

70%

80%

90%

Squat (Barbell)

10 reps

70%

Day 3

Hip Snatch

1 reps

90%

Snatch Pull

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

10 reps

75%

Day 3

Hang Snatch

3 reps

82.5%

Snatch Pull

5 reps

67%

77%

87%

Squat (Barbell)

10 reps

60%

65%

70%

Day 3

Hang Snatch

2 reps

87.5%

Snatch Pull

3 reps

72%

82%

92%

Squat (Barbell)

10 reps

8 reps

6 reps

60%

70%

80%

Day 3

Hang Snatch

1 reps

92.5%

Snatch Pull

5 reps

3 reps

1 reps

77%

87%

97%

Squat (Barbell)

5 reps

65%

75%

85%

Day 3

Hip Snatch

1 reps

70%

Hip Clean

1 reps

70%

Floor Press (Barbell)

5 reps

60%

Chin-Up (Bodyweight)

5 reps

RPE 6

Day 4

Hang Below Knee Power Clean + Power Jerk

3 reps

80%

Floor Press (Barbell)

5 reps

65%

75%

85%

Chin-Up (Bodyweight)

10 reps

RPE 8

Day 4

Hang Below Knee Power Clean + Power Jerk

2 reps

85%

Floor Press (Barbell)

3 reps

70%

80%

90%

Chin-Up (Bodyweight)

10 reps

RPE 8

Day 4

Hang Below Knee Power Clean + Power Jerk

1 reps

90%

Floor Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Chin-Up (Bodyweight)

10 reps

RPE 8

Day 4

Hang Below Knee Power Clean + Power Jerk

3 reps

82.5%

Floor Press (Barbell)

5 reps

67%

77%

87%

Chin-Up (Bodyweight)

10 reps

RPE 9

Day 4

Hang Below Knee Power Clean + Power Jerk

2 reps

87.5%

Floor Press (Barbell)

3 reps

72%

82%

92%

Chin-Up (Bodyweight)

10 reps

RPE 9

Day 4

Hang Below Knee Power Clean + Power Jerk

1 reps

92.5%

Floor Press (Barbell)

5 reps

3 reps

1 reps

77%

87%

97%

Chin-Up (Bodyweight)

10 reps

RPE 9

Day 4

Snatch (Barbell)

1 reps

100%

Clean and Jerk

1 reps

100%

Front Squat (Barbell)

5 reps

60%

Romanian Deadlift (Barbell)

5 reps

60%

Day 1

Snatch (Barbell)

3 Sets

3 Reps

80%

Front Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

3 Sets

10 Reps

65%

Day 2

Clean and Jerk

3 Sets

3 Reps

80%

Push Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Pendlay Row

3 Sets

10 Reps

65%

Day 3

Hip Snatch

3 Sets

3 Reps

80%

Snatch Pull

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

3 Sets

10 Reps

65%

Day 4

Hang Below Knee Power Clean + Power Jerk

3 Sets

3 Reps

80%

Floor Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chin-Up (Bodyweight)

3 Sets

10 Reps