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RPOH + Oly

by Matteo Mathias

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 21, 2025 03:33
  • Last Edited
    Jun 18, 2025 01:03

Summary

Unleash your strength with the RPOH + Oly program, a comprehensive 10-week journey designed for serious lifters. Committing five days a week, you'll master Olympic lifts like the Snatch and Front Squat while building foundational strength through Barbell Basics. Each session is meticulously crafted to enhance your technique and power, ensuring you progress safely and effectively. Get ready to elevate your performance and achieve your lifting goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Overhead Squat
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Overhead Squat
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Overhead Squat
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Overhead Squat
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Overhead Squat
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Good Morning
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
1 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Reverse Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Snatch Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1 reps
-
2
Power Jerk
4
5 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1 reps
-
2
Power Jerk
4
4 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1 reps
-
2
Power Jerk
4
5 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Power Jerk
4
5 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Power Jerk
3
3 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
2 reps
-
2
Power Jerk
4
2 reps
-
3
Squat (Barbell)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
3 reps
-
2
Power Jerk
3
2 reps
-
3
Squat (Barbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
6 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
4 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
-
2
Squat (Barbell)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Barbell Row
4
6 reps
-
4
Bicep Curl (Cable)
2
RPE 9
5
Tricep Pushdown (Cable)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Barbell Row
5
10 reps
-
4
Bicep Curl (Cable)
2
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Barbell Row
5
10 reps
-
4
Bicep Curl (Cable)
2
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Barbell Row
5
10 reps
-
4
Bicep Curl (Cable)
2
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Barbell Row
5
10 reps
-
4
Bicep Curl (Cable)
2
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 2
1
Hang Snatch
6 Sets
1 Reps
-
2
Front Squat (Barbell)
5 Sets
5 Reps
-
3
Overhead Squat
3 Sets
3 Reps
-
Day 3
1
Lat Pulldown
4 Sets
12 Reps
-
2
Bench Press (Paused)
5 Sets
5 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Snatch Deadlift
3 Sets
8 Reps
-
Day 1
1
Barbell Row
5 Sets
10 Reps
-
2
Dip (Weighted)
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
Day 4
1
Clean (Barbell)
4 Sets
1 Reps
-
2
Power Jerk
4 Sets
5 Reps
-
3
Squat (Barbell)
1 Set
20 Reps
-
Day 5
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Bench Press (Close Grip)
4 Sets
8 Reps
-
3
Barbell Row
4 Sets
6 Reps
-
4
Bicep Curl (Cable)
2 Sets
@9
5
Tricep Pushdown (Cable)
2 Sets
@9