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1st Strength cycle

by Kerol H.

Program Description

Gain strength for weightlifting

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2024 11:47
  • Last Edited
    Jun 17, 2024 08:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
-
2
Snatch (Barbell)
5
3 reps
-
3
Snatch Pull
3
5 reps
-
4
Overhead Squat
3
5 reps
-
5
Calf Raises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Clean and Jerk
5
3 reps
-
3
Clean Pull
3
5 reps
-
4
Split Jerk
3
3 reps
-
5
Bulgarian Split Squat (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Power Clean
5
3 reps
-
4
Box Jump
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
-
2
Snatch (Barbell)
5 Sets
3 Reps
-
3
Snatch Pull
3 Sets
5 Reps
-
4
Overhead Squat
3 Sets
5 Reps
-
5
Calf Raises
3 Sets
15 Reps
-
Day 3
1
High Bar Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Power Clean
5 Sets
3 Reps
-
4
Box Jump
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
-
2
Clean and Jerk
5 Sets
3 Reps
-
3
Clean Pull
3 Sets
5 Reps
-
4
Split Jerk
3 Sets
3 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
-