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Olympic Weightlifting x 531 x Upper/Lower

by riccardo

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
    Aug 14, 2025 06:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
80%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
90%
2
Front Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
1
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
95%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
82%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
67%
77%
87%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
92%
2
Front Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
72%
82%
92%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
97%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
77%
87%
97%
3
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3
1 reps
1 reps
1 reps
70%
75%
80%
2
Clean and Jerk
3
3
3
1 reps
1 reps
1 reps
70%
75%
80%
3
Push Press (Barbell)
3
5 reps
60%
4
Pendlay Row
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
80%
2
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pendlay Row
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
90%
2
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Pendlay Row
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 reps
95%
2
Push Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pendlay Row
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
82%
2
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
67%
77%
87%
3
Pendlay Row
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
92%
2
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
72%
82%
92%
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 reps
97%
2
Push Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
77%
87%
97%
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
10
1 reps
75%
2
Hang Clean
10
1 reps
75%
3
Snatch Pull
3
5 reps
60%
4
Squat (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
3
3 reps
80%
2
Snatch Pull
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
3
10 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
4
2 reps
90%
2
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Squat (Barbell)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
1 reps
95%
2
Snatch Pull
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Squat (Barbell)
1
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3 reps
80%
2
Snatch Pull
1
1
1
5 reps
5 reps
5 reps
67%
77%
87%
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
90%
2
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
72%
82%
92%
3
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
1 reps
95%
2
Snatch Pull
1
1
1
5 reps
3 reps
1 reps
77%
87%
97%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
10
1 reps
70%
2
Hip Clean
10
1 reps
70%
3
Floor Press (Barbell)
3
5 reps
60%
4
Chin-Up (Bodyweight)
5
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
3
3 reps
80%
2
Floor Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
4
2 reps
90%
2
Floor Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
5
1 reps
95%
2
Floor Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
3
3 reps
82%
2
Floor Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
67%
77%
87%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
4
2 reps
90%
2
Floor Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
72%
82%
92%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Below Knee Power Clean + Power Jerk
5
1 reps
95%
2
Floor Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
77%
87%
97%
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
100%
2
Clean and Jerk
1
1 reps
100%
3
Front Squat (Barbell)
3
5 reps
60%
4
Romanian Deadlift (Barbell)
3
5 reps
60%
Week 1
1 / 7 Weeks
Day 1
1
Snatch (Barbell)
3 Sets
3 Reps
80%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
Day 2
1
Clean and Jerk
3 Sets
3 Reps
80%
2
Push Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pendlay Row
3 Sets
10 Reps
65%
Day 3
1
Hip Snatch
3 Sets
3 Reps
80%
2
Snatch Pull
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
3 Sets
10 Reps
65%
Day 4
1
Hang Below Knee Power Clean + Power Jerk
3 Sets
3 Reps
80%
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@8