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oly lifting

by geoff L.
5 athletes joined

Program Description

this program is designed to gain strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 24, 2024 03:21
  • Last Edited
    Jun 18, 2025 11:09

Summary

Elevate your lifting game with this comprehensive 3-week Olympic lifting program designed for dedicated athletes. Training four days a week, you'll focus on essential lifts like the Clean and Jerk, Snatch, and Front Squat, ensuring you build strength, power, and technique. Each session combines high-intensity barbell work with accessory movements to enhance your overall performance. Get ready to push your limits and achieve new personal bests in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
7
2 reps
85%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Snatch (Barbell)
3
8 reps
RPE 7.5
3
Behind-the-Neck Push Press
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3
2 reps
2 reps
70%
75%
2
Overhead Squat
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3A
Sit Up
3
15 reps
-
4A
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
7
2 reps
85%
2
Overhead Squat
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
2 reps
-
2A
Split Jerk
5
2 reps
-
3
Sit Up
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Rear Delt Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
2
3 reps
3 reps
75%
80%
2
Front Squat (Dumbbell)
5
5 reps
RPE 8
3
Pike Push Up
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Clean (Barbell)
6
1 reps
-
2A
Split Jerk
6
2 reps
-
3
Clean Pull
6
3 reps
100%
4
One Arm Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
75%
2
Barbell Row
2
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Snatch Deadlift
3
1
1
4 reps
4 reps
4 reps
80%
85%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3 reps
3 reps
70%
75%
2
Snatch Deadlift
3
2
1
4 reps
4 reps
4 reps
85%
90%
95%
3
Push Up
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
6
2 reps
-
2A
Hang Snatch
6
2 reps
-
3
Snatch Deadlift
5
1
4 reps
4 reps
95%
100%
4
Skull Crusher (Barbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1
3 reps
3 reps
80%
85%
2
Clean Pull
3
2
4 reps
4 reps
85%
90%
3
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Clean Pull
3
2
1
3 reps
3 reps
3 reps
90%
95%
100%
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
Week 1
1 / 3 Weeks
Day 1
1
Clean and Jerk
7 Sets
2 Reps
85%
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Front Squat (Barbell)
4 Sets
8 Reps
-
Day 2
1
Snatch (Barbell)
7 Sets
2 Reps
85%
2
Overhead Squat
5 Sets
5 Reps
80%
Day 3
1A
Clean (Barbell)
6 Sets
1 Reps
-
2A
Split Jerk
6 Sets
2 Reps
-
3
Clean Pull
6 Sets
3 Reps
100%
4
One Arm Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
Day 4
1A
Snatch (Barbell)
6 Sets
2 Reps
-
2A
Hang Snatch
6 Sets
2 Reps
-
3
Snatch Deadlift
5 Sets
1 Set
4 Reps
4 Reps
95%
100%
4
Skull Crusher (Barbell)
3 Sets
AMRAP
-