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Olybuilding (Olympic Weightlifting+Bodybuilding)

by Jonah Bodart Quick
74 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
    Jun 14, 2025 02:08
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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