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
Jan 15, 2025 11:41

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

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

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

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

1

Snatch (Barbell)

7

2 reps

85%

2

Overhead Squat

5

5 reps

80%

Day 2

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

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

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

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

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

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

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

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

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

-