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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!
Muscle Engagement
Front
Back
MuscleSet
Olympic
23.5%
Quadriceps
19.2%
Upper Back
14.6%
Glutes
12.5%
Lower Back
9.1%
Hamstrings
4.6%
Middle Delts
4.1%
Abs
3.2%
Front Delts
2.7%
Triceps
2.6%
Lats
1.7%
Rear Delts
1%
Chest
0.6%
Biceps
0.5%
Forearms
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
-