Unleash your strength with Olybuilding, a dynamic 3-week program that fuses Olympic weightlifting techniques with bodybuilding principles. Designed for four days a week, this program focuses on explosive lifts like the Split Jerk and Clean, paired with hypertrophy-driven exercises to sculpt your physique. Elevate your performance and build muscle with a comprehensive mix of barbell, dumbbell, and cable movements, all tailored to enhance your power and aesthetics. Get ready to push your limits and transform your training!

Olybuilding (Olympic Weightlifting+Bodybuilding)

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Week 1

Week 2

Week 3

Split Jerk

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Jerk/Push

Clean (Barbell)

Pull-Up (Weighted)

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl

Clean/Pull

Snatch (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Snatch/Legs

Power Snatch

Power Clean

Lu Raise

Decline Sit Up (Weighted)

Back Extension

Farmer's Walk (Weighted)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Power/Squats/Core

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