logo
BoostcampPNG

Power building + Olympic weightlifting program

by Ephraim C.
1 athletes joined
3.0
(2 ratings)

Program Description

For my goals

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 31, 2025 02:32
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unlock your strength potential with this comprehensive 16-week Power Building + Olympic Weightlifting program. Designed for dedicated lifters, this 7-day-a-week regimen combines foundational powerlifting movements with Olympic lifts, ensuring you build muscle and enhance your explosive strength. Each session targets key muscle groups through a variety of exercises, including the bench press, deadlift, and shoulder press, tailored to push your limits. Get ready to elevate your performance and achieve your fitness goals with structured intensity and progressive overload!
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
5
15 reps
-
2
Bicep Curl (Barbell)
5
5 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 8
3
Power Snatch
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
Day 4
1
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
Day 5
1
Tricep Extension (Cable)
5 Sets
15 Reps
-
2
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 6
1
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
2
Front Squat (Barbell)
5 Sets
5 Reps
@8
3
Power Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
Day 7
1
Cycling
1 Set
60 mins
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Lunge (Barbell)
3 Sets
10 Reps
@7
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
3.00 / 5
Joe B.Age 38, Man
2 months ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Why is this program labeled as an Olympic weightlifting program? There's literally 0 Olympic lifts in it. No cleans, no snatches, no jerks, or any variation of these at all. Just call it a powerbuilding program and be done with it.