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Oly Lift and Squat - Beginner 3 Day

by Graham Fletcher

Program Description

Improve in the olympic lifts, increase squat size, improve in overhead position and some focus on pulls/start position strength.

Program Overview

  • Level
    Beginner
  • Goal
    Olympic Weightlifting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2025 10:33
  • Last Edited
    Oct 11, 2025 08:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.7%
Olympic
15%
Glutes
14.2%
Lower Back
10.3%
Upper Back
9.3%
Hamstrings
7.6%
Middle Delts
6%
Front Delts
4.6%
Triceps
3.7%
Abs
2.2%
Adductors
1.8%
Chest
1.6%
Lats
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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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
69%
2
Clean Pull
3
5 reps
75%
3
Squat (Barbell)
1
3
3 reps
10 reps
75%
50%
4
Good Morning
3
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
72%
2
Clean Pull
3
5 reps
78%
3
Squat (Barbell)
1
3
3 reps
10 reps
80%
55%
4
Good Morning
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
75%
2
Clean Pull
3
5 reps
81%
3
Squat (Barbell)
1
3
3 reps
10 reps
85%
60%
4
Good Morning
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
78%
2
Clean Pull
3
5 reps
84%
3
Squat (Barbell)
1
3
3 reps
10 reps
90%
65%
4
Good Morning
3
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
72%
2
Clean Pull
3
3 reps
87%
3
Squat (Barbell)
1
3
2 reps
6 reps
80%
60%
4
Good Morning
3
6 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
75%
2
Clean Pull
3
3 reps
90%
3
Squat (Barbell)
1
3
2 reps
6 reps
85%
65%
4
Good Morning
3
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
78%
2
Clean Pull
3
3 reps
93%
3
Squat (Barbell)
1
3
2 reps
6 reps
90%
70%
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
81%
2
Clean Pull
3
3 reps
95%
3
Squat (Barbell)
1
3
2 reps
6 reps
95%
75%
4
Seated Shoulder Press (Dumbbell)
3
8 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
80%
2
Clean Pull
3
2 reps
90%
3
Squat (Barbell)
1
3
1 reps
3 reps
90%
70%
4
Seated Shoulder Press (Dumbbell)
3
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
83%
2
Clean Pull
3
2 reps
95%
3
Squat (Barbell)
1
3
1 reps
3 reps
95%
75%
4
Seated Shoulder Press (Dumbbell)
3
5 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
86%
2
Clean Pull
3
2 reps
100%
3
Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Seated Shoulder Press (Dumbbell)
3
5 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
89%
2
Clean Pull
3
2 reps
+10 lbs
3
Squat (Barbell)
1
3
1 reps
3 reps
+10 lbs
+10 lbs
4
Seated Shoulder Press (Dumbbell)
3
5 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
64%
2
Snatch Pull
3
5 reps
75%
3
Front Squat (Barbell)
1
3
3 reps
10 reps
75%
50%
4
Snatch Grip RDL
3
8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
68%
2
Snatch Pull
3
5 reps
78%
3
Front Squat (Barbell)
1
3
3 reps
10 reps
80%
55%
4
Snatch Grip RDL
3
8 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
71%
2
Snatch Pull
3
5 reps
81%
3
Front Squat (Barbell)
1
3
3 reps
10 reps
85%
60%
4
Snatch Grip RDL
3
8 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
75%
2
Snatch Pull
3
5 reps
84%
3
Front Squat (Barbell)
1
3
3 reps
10 reps
90%
65%
4
Snatch Grip RDL
3
8 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
70%
2
Snatch Pull
3
3 reps
87%
3
Front Squat (Barbell)
1
3
2 reps
6 reps
80%
60%
4
Snatch Grip RDL
3
5 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
73%
2
Snatch Pull
3
3 reps
90%
3
Front Squat (Barbell)
1
3
2 reps
6 reps
85%
65%
4
Snatch Grip RDL
3
5 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
76%
2
Snatch Pull
3
3 reps
93%
3
Front Squat (Barbell)
1
3
2 reps
6 reps
90%
70%
4
Overhead Squat
3
3 reps
60% 1RM of Snatch (Barbell)
* 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
79%
2
Snatch Pull
3
3 reps
95%
3
Front Squat (Barbell)
1
3
2 reps
6 reps
95%
75%
4
Overhead Squat
3
3 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
80%
2
Snatch Pull
3
2 reps
90%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
90%
70%
4
Overhead Squat
3
1 reps
75% 1RM of Snatch (Barbell)
* 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
83%
2
Snatch Pull
3
2 reps
95%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
95%
75%
4
Overhead Squat
3
1 reps
80% 1RM of Snatch (Barbell)
* 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
86%
2
Snatch Pull
3
2 reps
100%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Overhead Squat
3
1 reps
85% 1RM of Snatch (Barbell)
* 1RM of Snatch (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
89%
2
Snatch Pull
3
2 reps
+10 lbs
3
Front Squat (Barbell)
1
3
1 reps
3 reps
+10 lbs
+10 lbs
4
Overhead Squat
3
1 reps
90% 1RM of Snatch (Barbell)
* 1RM of Snatch (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
3 reps
77%
2
Clean and Jerk
1
3 reps
78%
3
Push Press (Barbell)
1
3
3 reps
10 reps
75%
50%
4
Pendlay Row
3
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
3 reps
80%
2
Clean and Jerk
1
3 reps
81%
3
Push Press (Barbell)
1
3
3 reps
10 reps
80%
55%
4
Pendlay Row
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
3 reps
83%
2
Clean and Jerk
1
3 reps
84%
3
Push Press (Barbell)
1
3
3 reps
10 reps
85%
60%
4
Pendlay Row
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
3 reps
86%
2
Clean and Jerk
1
3 reps
87%
3
Push Press (Barbell)
1
3
3 reps
10 reps
90%
65%
4
Pendlay Row
3
10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2 reps
80%
2
Clean and Jerk
1
2 reps
82%
3
Push Press (Barbell)
1
3
2 reps
6 reps
80%
60%
4
Pendlay Row
3
6 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2 reps
83%
2
Clean and Jerk
1
2 reps
85%
3
Push Press (Barbell)
1
3
2 reps
6 reps
85%
65%
4
Pendlay Row
3
6 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2 reps
86%
2
Clean and Jerk
1
2 reps
88%
3
Push Press (Barbell)
1
3
2 reps
6 reps
90%
70%
4
Bench Press (Close Grip)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2 reps
89%
2
Clean and Jerk
1
2 reps
91%
3
Push Press (Barbell)
1
3
2 reps
6 reps
95%
75%
4
Bench Press (Close Grip)
3
8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
85%
2
Clean and Jerk
1
1 reps
87%
3
Push Press (Barbell)
1
3
1 reps
3 reps
90%
70%
4
Bench Press (Close Grip)
3
5 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
88%
2
Clean and Jerk
1
1 reps
90%
3
Push Press (Barbell)
1
3
1 reps
3 reps
95%
75%
4
Bench Press (Close Grip)
3
5 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
91%
2
Clean and Jerk
1
1 reps
93%
3
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Bench Press (Close Grip)
3
5 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
94%
2
Clean and Jerk
1
1 reps
96%
3
Push Press (Barbell)
1
3
1 reps
3 reps
+10 lbs
+10 lbs
4
Bench Press (Close Grip)
3
5 reps
+5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
69%
69%
69%
69%
69%
2
Clean Pull
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
10 Reps
10 Reps
10 Reps
75%
50%
50%
50%
4
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@4
@4
@4
Day 2
1
Snatch (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
64%
64%
64%
64%
64%
2
Snatch Pull
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
10 Reps
10 Reps
10 Reps
75%
50%
50%
50%
4
Snatch Grip RDL
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@4
@4
@4
Day 3
1
Snatch (Barbell)
1 Set
3 Reps
77%
2
Clean and Jerk
1 Set
3 Reps
78%
3
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
10 Reps
10 Reps
10 Reps
75%
50%
50%
50%
4
Pendlay Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@4
@4
@4