logo
BoostcampPNG

3x week basic Olympic weightlifting

by riccardo

Program Description

Simple routine to develop power, strength and hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting, Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2025 09:10
  • Last Edited
    Dec 10, 2025 07:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Upper Back
12.6%
Glutes
12.2%
Middle Delts
9.9%
Front Delts
8.9%
Olympic
8.6%
Triceps
7.6%
Hamstrings
7.2%
Lower Back
5.8%
Abs
2.6%
Chest
2.6%
Lats
2.6%
Biceps
2%
Adductors
0.7%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
70%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
72%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
74%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
76%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
78%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
80%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
85%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
90%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
95%
2
Squat (Barbell)
3
8-10 reps
RPE 9
3
Snatch Grip Push Press
3
3-5 reps
RPE 9
4
Hack Squat
3
12-15 reps
RPE 9
5
Push Up (Weighted)
3
12-15 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
70%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
72%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
74%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
76%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
78%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
10
1 reps
80%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
85%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
90%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
95%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Kettlebell Gorilla Row
3
12 reps
RPE 9
5
Upright Row (Dumbbell)
3
12 reps
RPE 9
6
Hyperextension
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
70%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
72%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
74%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
76%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
78%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
1 reps
80%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
1 reps
85%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
1 reps
90%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
1 reps
95%
2
Front Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
3-5 reps
RPE 9
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Snatch Grip Push Press
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Hack Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Push Up (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 2
1
Split Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
2
Push Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
3
Snatch Pull
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
3
Clean Pull
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9