Ciclo halterofilia medio

by Gabriel E.
8 athletes joined

Program Description

Desarrollar fuerza y explosividad durante 3 semanas y descargar 1 semana

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 11, 2024 06:22
  • Last Edited
    Jun 18, 2025 10:12

Summary

Elevate your lifting game with the **Ciclo halterofilia medio** program, a focused 4-week journey designed for serious lifters. Committing just two days a week, you'll master essential Olympic lifts like the Snatch and Clean and Jerk, while building strength with foundational exercises such as Squats and Deadlifts. Each session emphasizes technique and intensity, ensuring you maximize your performance and efficiency. Get ready to refine your skills and push your limits in a supportive garage gym environment!
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
Squat (Barbell)
5
5 reps
75%
2
Snatch (Barbell)
3
3 reps
60%
3
Snatch Deadlift
1
1
5 reps
5 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Snatch (Barbell)
3
2 reps
65%
3
Snatch Deadlift
1
1
4 reps
4 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Snatch (Barbell)
3
2 reps
67%
3
Snatch Deadlift
1
1
3 reps
3 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Power Snatch
3
3 reps
65%
3
Snatch Deadlift
1
1
5 reps
5 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
70%
2
Clean and Jerk
4
2 reps
65%
3
Deadlift (Barbell)
2
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
75%
2
Clean and Jerk
4
2 reps
67%
3
Deadlift (Barbell)
2
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
77%
2
Clean and Jerk
2
2
2 reps
2 reps
70%
67%
3
Deadlift (Barbell)
2
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
75%
2
Power Clean
2
5 reps
60%
3
Push Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Snatch (Barbell)
3 Sets
3 Reps
60%
3
Snatch Deadlift
1 Set
1 Set
5 Reps
5 Reps
@9
@8
Day 2
1
Front Squat (Barbell)
2 Sets
6 Reps
70%
2
Clean and Jerk
4 Sets
2 Reps
65%
3
Deadlift (Barbell)
2 Sets
5 Reps
75%