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OLYMPIC WEIGHTLIFTING PROGRAM (x4 days a week)

by riccardo
28 athletes joined
4.0
(1 rating)

Program Description

New to Olympic lifting or looking to increase your numbers? This workout is for you. https://www.muscleandfitness.com/workouts/workout-routines/this-12-week-olympic-weightlifting-program-can-be-used-by-any-lifter/

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2024 07:38
  • Last Edited
    Feb 02, 2025 07:50
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Dip Snatch
4
3 reps
RPE 7
2
Snatch Grip Push Press
3
5 reps
RPE 7
3
Squat (Barbell)
3
5 reps
RPE 7
4A
Plank + Pull Through
3
10 reps
RPE 7
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 8
2
Snatch Grip Push Press
3
5 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 8
4A
Plank + Pull Through
3
10 reps
RPE 8
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 6
2
Snatch Grip Push Press
3
5 reps
RPE 6
3
Squat (Barbell)
3
5 reps
RPE 6
4A
Plank + Pull Through
3
10 reps
RPE 6
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 6
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip Snatch
4
3 reps
RPE 9
2
Snatch Grip Push Press
3
5 reps
RPE 9
3
Squat (Barbell)
3
5 reps
RPE 9
4A
Plank + Pull Through
3
10 reps
RPE 9
4B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4C
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 7
2
Overhead Squat
4
4 reps
RPE 7
3
Squat (Barbell)
4
3 reps
RPE 7
4A
Lateral Lunge
3
6-8 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4C
Back Extension (Weighted)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 8
2
Overhead Squat
4
4 reps
RPE 8
3
Squat (Barbell)
4
3 reps
RPE 8
4A
Lateral Lunge
3
6-8 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4C
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 6
2
Overhead Squat
4
4 reps
RPE 6
3
Squat (Barbell)
4
3 reps
RPE 6
4A
Lateral Lunge
3
6-8 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 6
4C
Back Extension (Weighted)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch AK + Slow OHS
4
1 reps
RPE 9
2
Overhead Squat
4
4 reps
RPE 9
3
Squat (Barbell)
4
3 reps
RPE 9
4A
Lateral Lunge
3
6-8 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4C
Back Extension (Weighted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 7
2
Snatch Balance
3
2 reps
RPE 7
3
Squat (Barbell)
1
3 reps
RPE 7
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 7
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 7
4C
Hollow Hold
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 8
2
Snatch Balance
3
2 reps
RPE 8
3
Squat (Barbell)
1
3 reps
RPE 8
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 8
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
4C
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 6
2
Snatch Balance
3
2 reps
RPE 6
3
Squat (Barbell)
1
3 reps
RPE 6
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 6
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 6
4C
Hollow Hold
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Snatch
4
2 reps
RPE 9
2
Snatch Balance
3
2 reps
RPE 9
3
Squat (Barbell)
1
3 reps
RPE 9
4A
Dumbbell 1/4 Squat Jump
3
5 reps
RPE 9
4B
Chin-Up (Bodyweight)
3
6-10 reps
RPE 9
4C
Hollow Hold
3
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 7
2
Behind The Neck Press In Split
3
5 reps
RPE 7
3
Clean Pull
4
4 reps
RPE 7
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 8
2
Behind The Neck Press In Split
3
5 reps
RPE 8
3
Clean Pull
4
4 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 6
2
Behind The Neck Press In Split
3
5 reps
RPE 6
3
Clean Pull
4
4 reps
RPE 6
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip Clean + Jerk
5
2 reps
RPE 9
2
Behind The Neck Press In Split
3
5 reps
RPE 9
3
Clean Pull
4
4 reps
RPE 9
4A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
4B
Side Plank
3
-
4C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 7
2
Jerk Pause In Split
4
2 reps
RPE 7
3
Clean Pull Pause In Extension
3
4 reps
RPE 7
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 7
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 7
4C
Dynamic Side Plank
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 8
2
Jerk Pause In Split
4
2 reps
RPE 8
3
Clean Pull Pause In Extension
3
4 reps
RPE 8
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 8
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4C
Dynamic Side Plank
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 6
2
Jerk Pause In Split
4
2 reps
RPE 6
3
Clean Pull Pause In Extension
3
4 reps
RPE 6
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 6
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 6
4C
Dynamic Side Plank
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Hang Clean AK
4
2 reps
RPE 9
2
Jerk Pause In Split
4
2 reps
RPE 9
3
Clean Pull Pause In Extension
3
4 reps
RPE 9
4A
Dumbell Single Arm Push Press
3
5-7 reps
RPE 9
4B
Hip Thrust (Dumbbell)
3
8 reps
RPE 9
4C
Dynamic Side Plank
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 7
2
Push Press (Barbell)
4
3 reps
RPE 7
3
Clean Pull
4
2 reps
RPE 7
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 7
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7
4C
Copenhagen Plank
3
0.33 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 8
2
Push Press (Barbell)
4
3 reps
RPE 8
3
Clean Pull
4
2 reps
RPE 8
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 8
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 8
4C
Copenhagen Plank
3
0.33 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 6
2
Push Press (Barbell)
4
3 reps
RPE 6
3
Clean Pull
4
2 reps
RPE 6
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 6
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 6
4C
Copenhagen Plank
3
0.33 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull + Clean + Jerk
4
1 reps
RPE 9
2
Push Press (Barbell)
4
3 reps
RPE 9
3
Clean Pull
4
2 reps
RPE 9
4A
1/2 Kneeling Dumbbell Shoulder Press
3
8-12 reps
RPE 9
4B
Single Leg Glute Bridge (Dumbbell)
3
8-12 reps
RPE 9
4C
Copenhagen Plank
3
0.33 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 7
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 7
3
Front Squat (Barbell)
5
3 reps
RPE 7
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 7
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 8
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 8
3
Front Squat (Barbell)
5
3 reps
RPE 8
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 6
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 6
3
Front Squat (Barbell)
5
3 reps
RPE 6
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance + OHS
4
2 reps
RPE 9
2
Push Press + Jerk (2-Sec.Pause In Dip)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
3 reps
RPE 9
4A
Plank (Weighted)
3
-
4B
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4C
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 7
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 7
3
Front Squat (Barbell)
6
2 reps
RPE 7
4A
Step-Up (Weighted)
3
6-10 reps
RPE 7
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 7
4C
Pallof Press
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 8
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 8
3
Front Squat (Barbell)
6
2 reps
RPE 8
4A
Step-Up (Weighted)
3
6-10 reps
RPE 8
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8
4C
Pallof Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 6
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 6
3
Front Squat (Barbell)
6
2 reps
RPE 6
4A
Step-Up (Weighted)
3
6-10 reps
RPE 6
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 6
4C
Pallof Press
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
2 reps
RPE 9
2
Hang Below Knee Power Clean + Power Jerk
4
2 reps
RPE 9
3
Front Squat (Barbell)
6
2 reps
RPE 9
4A
Step-Up (Weighted)
3
6-10 reps
RPE 9
4B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 9
4C
Pallof Press
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 7
2
Power Jerk + Jerk
3
2 reps
RPE 7
3
Front Squat (Barbell)
1
2 reps
RPE 7
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 7
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 8
2
Power Jerk + Jerk
3
2 reps
RPE 8
3
Front Squat (Barbell)
1
2 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 6
2
Power Jerk + Jerk
3
2 reps
RPE 6
3
Front Squat (Barbell)
1
2 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 6
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch Hang AK
4
3 reps
RPE 9
2
Power Jerk + Jerk
3
2 reps
RPE 9
3
Front Squat (Barbell)
1
2 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4B
Kettlebell Gorilla Row
3
8-12 reps
RPE 9
4C
Plank + Shoulder Taps
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 7
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 7
3
Snatch Deadlift
4
4 reps
RPE 7
4A
Sit Up
3
AMRAP
RPE 7
4B
Good Morning
3
6 reps
RPE 7
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 8
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 8
3
Snatch Deadlift
4
4 reps
RPE 8
4A
Sit Up
3
AMRAP
RPE 8
4B
Good Morning
3
6 reps
RPE 8
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 6
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 6
3
Snatch Deadlift
4
4 reps
RPE 6
4A
Sit Up
3
AMRAP
RPE 6
4B
Good Morning
3
6 reps
RPE 6
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Pause Above Knee
5
2 reps
RPE 9
2
Clean Pause Above Knee & Jerk
4
2 reps
RPE 9
3
Snatch Deadlift
4
4 reps
RPE 9
4A
Sit Up
3
AMRAP
RPE 9
4B
Good Morning
3
6 reps
RPE 9
4C
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 7
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 7
3
Snatch Pull Pause In Extension
3
3 reps
RPE 7
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7
4B
Push Up (Weighted)
3
8-15 reps
RPE 7
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 8
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 8
3
Snatch Pull Pause In Extension
3
3 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
4B
Push Up (Weighted)
3
8-15 reps
RPE 8
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 6
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 6
3
Snatch Pull Pause In Extension
3
3 reps
RPE 6
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 6
4B
Push Up (Weighted)
3
8-15 reps
RPE 6
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch Below Knee + Snatch
4
1 reps
RPE 9
2
Hang Clean BK + Clean + Jerk
4
1 reps
RPE 9
3
Snatch Pull Pause In Extension
3
3 reps
RPE 9
4A
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9
4B
Push Up (Weighted)
3
8-15 reps
RPE 9
4C
Reverse Abs Crunch (Bodyweight)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 7
2
Clean and Jerk
4
1 reps
RPE 7
3
Snatch Pull
4
2 reps
RPE 7
4A
Single Leg RDL (Dumbbell)
3
8-12 reps
RPE 7
4B
Arnold Press
3
8-12 reps
RPE 7
4C
Deadbug (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 8
2
Clean and Jerk
4
1 reps
RPE 8
3
Snatch Pull
4
2 reps
RPE 8
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 8
4B
Arnold Press
3
8-12 reps
RPE 8
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 6
2
Clean and Jerk
4
1 reps
RPE 6
3
Snatch Pull
4
2 reps
RPE 6
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 6
4B
Arnold Press
3
8-12 reps
RPE 6
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1 reps
RPE 9
2
Clean and Jerk
4
1 reps
RPE 9
3
Snatch Pull
4
2 reps
RPE 9
4A
Single Leg RDL (Dumbbell)
3
6-8 reps
RPE 9
4B
Arnold Press
3
8-12 reps
RPE 9
4C
Deadbug (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip Snatch
4 Sets
3 Reps
@7
2
Snatch Grip Push Press
3 Sets
5 Reps
@7
3
Squat (Barbell)
3 Sets
5 Reps
@7
4A
Plank + Pull Through
3 Sets
10 Reps
@7
4B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
4C
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Dip Clean + Jerk
5 Sets
2 Reps
@7
2
Behind The Neck Press In Split
3 Sets
5 Reps
@7
3
Clean Pull
4 Sets
4 Reps
@7
4A
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7
4B
Side Plank
3 Sets
-
4C
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Snatch Balance + OHS
4 Sets
2 Reps
@7
2
Push Press + Jerk (2-Sec.Pause In Dip)
3 Sets
5 Reps
@7
3
Front Squat (Barbell)
5 Sets
3 Reps
@7
4A
Plank (Weighted)
3 Sets
-
4B
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
4C
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Snatch Pause Above Knee
5 Sets
2 Reps
@7
2
Clean Pause Above Knee & Jerk
4 Sets
2 Reps
@7
3
Snatch Deadlift
4 Sets
4 Reps
@7
4A
Sit Up
3 Sets
AMRAP
@7
4B
Good Morning
3 Sets
6 Reps
@7
4C
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
riccardoAge 39, Man
4 months ago
5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Fun and effective Oly program