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
    May 19, 2025 09:07
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
25 days 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.