Intermediate–AdvancedFree

Weightbuilding

Olympic weightlifting program with an emphasis on bodybuilding type accessory work. Designed for intermediates to advanced.

J R· Jan 2024

58athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Olympic Weightlifting, Muscle

Equipment

Full Gym

Session length

90 min

Inspired by Chinese weightlifting methodology. With an emphasis on auto regulation. Without the inhuman amount of volume. For those of you unfamiliar with Chinese weightlifting. They like to squat heavy atleast twice a week. Snatch and clean/jerk heavy. Then do their volume work based off their heavy single on the day. Several sets of bodybuilding work are performed at the end of the session. Percentages provided in description as a range. If you feel good that day push for more. If not, back off for less. Should work on adding weight over time as you get stronger and more efficient. For reference add 2-3% each week using the suggested percentage. E.g. W1: 80%, W2: 82-83% etc. Never sacrifice technique for weight. If each attempt feels progressively worse but you barely made them. Move on. Catch with a strong lockout for the snatch, and jerk. Receive the bar in a secure front rack for the clean. Keep a tight lower back and chest up for pulls. RPE for Olympic Weightlifting: 6-7 RPE: The execution was smooth and the weight felt very manageable. 8-9 RPE: The execution was awkward or the weight felt heavy. 9.5-10 RPE: You were in danger of missing a lift, or it felt like you might be. Accessories: Build these using modified double progression. In the description is a rep range. Add weight when you hit the top of the range. Time Saving Tips: Cap singles to 15 minutes. On days you are time limited. Instead of working up to a heavy single. Add 5-10 lbs to last weeks single and do 4 back off sets using that weight. Alternatively, if you are having an off day. Base your back offs on last weeks heavy single, or 5-10 lbs less. For information on exercise selection. Use this link. https://www.catalystathletics.com/exercises/

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Olympic

15%

Quadriceps

13%

Upper Back

12.6%

Glutes

10.7%

Middle Delts

7.5%

Triceps

6.2%

Abs

6.1%

Hamstrings

6.1%

Lower Back

5.8%

Front Delts

5.8%

Biceps

3.7%

Lats

3.2%

Chest

2.6%

Rear Delts

0.6%

Adductors

0.5%

Forearms

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hang Snatch	1	1 rep	@7
		3	3 reps	@7
2	Push Press (Barbell)	3	5 reps	@7
3	High Bar Squat (Barbell)	1	1 rep	@7
		3	5 reps	@7
Superset
4A	Incline Bench Press (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
4B	Chest Supported Row (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
5	Cable Crunch	1	15–20 reps	@7
		1	15–20 reps	@8
		1	15–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Hang Clean	1	1 rep	@7
		3	3 reps	@7
2	Clean Pull	3	3 reps	@7
3	Overhead Squat	3	5 reps	@7
Superset
4A	Incline Curl (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
4B	Incline Tricep Extension (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
4C	Lateral Raise (Dumbbell)	1	10–20 reps	@7
		1	10–20 reps	@8
		1	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Split Jerk	1	1 rep	@7
		3	3 reps	@7
2	Power Snatch	1	1 rep	@7
		3	3 reps	@7
3	Front Squat (Barbell)	1	1 rep	@7
		3	5 reps	@7
4	Upright Row (Barbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
Superset
5A	Hip Extension	1	10–20 reps	@7
		1	10–20 reps	@8
		1	10–20 reps	@9
5B	Leg Raise (Captain's Chair)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Snatch (Barbell)	1	1 rep	@7
		1	1 rep	@8
		1	1 rep	@9
2	Clean and Jerk	1	1 rep	@7
		1	1 rep	@8
		1	1 rep	@9
3	Pull-Up (Weighted)	1	6–8 reps	@6
		1	6–8 reps	@7
		1	6–8 reps	@8
4	Dip (Weighted)	1	8–10 reps	@6
		1	8–10 reps	@7
		1	8–10 reps	@8
5	Leg Extension	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
6	Lying Leg Curl	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Weightbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Weightbuilding is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weightbuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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