Road To Olympia
Transform your physique and mindset in just 9 weeks—unleash your inner champion on the Road to Olympia!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Medium Grip Lat Pulldown | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Chest Supported Row (Machine) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 2B | Overhand Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2C | High Row | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| Superset | |||
| 3A | Reverse Bicep Curl (EZ Bar) | 1 | 7 reps |
| 1 | 7 reps | ||
| 1 | 7 reps | ||
| 3B | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3C | Preacher Curl (EZ Bar) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 4 | Rear Delt Fly (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 2B | Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2C | Pec Deck (Machine) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| Superset | |||
| 3A | Skull Crusher (Barbell) | 1 | 7 reps |
| 1 | 7 reps | ||
| 1 | 7 reps | ||
| 3B | Skull Crusher (Barbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3C | Bench Press (Close Grip) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 4 | Lateral Raise (Machine) | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| Superset | |||
| 2A | Lying Leg Curl | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 2B | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2C | Leg Press | 1 | 30 reps |
| 1 | 30 reps | ||
| 1 | 30 reps | ||
| Superset | |||
| 3A | Standing Pullover (Cable) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3B | Hanging Knee Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Calf Raise (Leg Press) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wide Grip Pull-Up | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1B | Pull-Up (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1C | Chin-Up (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1D | Chin-Up (Bodyweight) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| Superset | |||
| 2A | Tricep Pushdown (Cable) | 1 | 7 reps |
| 1 | 7 reps | ||
| 1 | 7 reps | ||
| 2B | Tricep Pushdown (Cable) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 2C | French Press | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 3B | Bicep Curl (Cable) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 3C | Hammer Curl (Dumbbell) | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| Superset | |||
| 4A | Face Pull | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4B | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Squat | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | 8 reps | ||
| 1 | — | ||
| 1 | — | ||
| Superset | |||
| 2A | Hack Squat | 1 | 16 reps |
| 1 | 16 reps | ||
| 1 | 16 reps | ||
| 2B | Leg Press | 1 | 30 reps |
| 1 | 30 reps | ||
| 1 | 30 reps | ||
| Superset | |||
| 3A | Leg Extension | 1 | 50 reps |
| 1 | 50 reps | ||
| 3B | Hip Adductor (Machine) | 1 | 50 reps |
| 1 | 50 reps | ||
| 4 | Calf Raise (Machine) | 1 | 40 reps |
| 1 | 40 reps | ||
| 1 | 40 reps | ||
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Road To Olympia is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Road To Olympia is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Road To Olympia is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
