logo
BoostcampPNG

Olybuilding (Olympic Weightlifting+Bodybuilding)

by Jonah Bodart Quick
103 athletes joined

Program Description

Gain strength and muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 09:57
  • Last Edited
    Sep 14, 2025 05:49

Summary

Elevate your training with Olybuilding, a dynamic 3-week program that fuses Olympic weightlifting with bodybuilding principles. Designed for four days a week, this program emphasizes strength and hypertrophy through a blend of explosive lifts like the Clean and Jerk alongside classic bodybuilding exercises such as the Bench Press and Skull Crusher. Whether you're looking to refine your technique or build muscle, Olybuilding will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and enhance your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
11.4%
Upper Back
8.6%
Hamstrings
7.7%
Olympic
7.3%
Middle Delts
6.4%
Front Delts
6.2%
Triceps
6.2%
Lower Back
5.7%
Forearms
5%
Chest
4.6%
Biceps
4.6%
Lats
4.3%
Abs
3.6%
Rear Delts
2.5%
Adductors
1.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 8
2
Squat (Barbell)
4
5 reps
75%
3
Front Squat (Barbell)
4
5 reps
70%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
RPE 8
2
Squat (Barbell)
4
3 reps
80%
3
Front Squat (Barbell)
4
5 reps
70%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
RPE 8
2
Squat (Barbell)
4
1 reps
90%
3
Front Squat (Barbell)
4
5 reps
70%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
75%
3
Overhead Press (Barbell)
4
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
2 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
85%
3
Overhead Press (Barbell)
4
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
RPE 8
2
Bench Press (Barbell)
4
1 reps
90%
3
Overhead Press (Barbell)
4
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
3 reps
RPE 8
2
Pull-Up (Weighted)
4
5 reps
RPE 9
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
2 reps
RPE 8
2
Pull-Up (Weighted)
4
3 reps
RPE 9
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
1 reps
RPE 8
2
Pull-Up (Weighted)
4
1 reps
RPE 9
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
75%
4
Squat (Barbell)
4
5 reps
70%
5
Lu Raise
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
9
Wrist Curls
3
10 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2 reps
RPE 8
2
Power Clean
3
2 reps
RPE 8
3
Front Squat (Barbell)
4
3 reps
80%
4
Squat (Barbell)
4
5 reps
70%
5
Lu Raise
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
9
Wrist Curls
3
10 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Front Squat (Barbell)
4
1 reps
90%
4
Squat (Barbell)
4
5 reps
70%
5
Lu Raise
3
10 reps
RPE 8
6
Decline Sit Up (Weighted)
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
9
Wrist Curls
3
10 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Split Jerk
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Overhead Press (Barbell)
4 Sets
5 Reps
70%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Clean (Barbell)
5 Sets
3 Reps
@8
2
Pull-Up (Weighted)
4 Sets
5 Reps
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 1
1
Snatch (Barbell)
5 Sets
3 Reps
@8
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Front Squat (Barbell)
4 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 4
1
Power Snatch
3 Sets
3 Reps
@8
2
Power Clean
3 Sets
3 Reps
@8
3
Front Squat (Barbell)
4 Sets
5 Reps
75%
4
Squat (Barbell)
4 Sets
5 Reps
70%
5
Lu Raise
3 Sets
10 Reps
@8
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
9
Wrist Curls
3 Sets
10 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@8