Classic Mr Olympia program
Transform your physique in just 5 weeks with the Classic Mr. Olympia program—where dedication meets the legacy of champions.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 8 reps | @9 |
| 2 | Pec Fly (Dumbbell) | 1 | 8 reps | @9 |
| 3 | Dumbbell Bench Pullover | 1 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 1 | 15 reps | @9 |
| 2 | Deadlift (Dumbbell) | 1 | 15 reps | @9 |
| 3 | Split Squat (Dumbbell) | 1 | 10 reps | @9.5 |
| 4 | Romanian Deadlift (Dumbbell) | 1 | 15 reps | @10 |
| 5 | Standing Calf Raise | 3 | 50 reps | @9.5 |
| 6 | Pistol Squat | 1 | 14 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 1 | 9 reps | @9 |
| 2 | Hammer Curl (Dumbbell) | 1 | 10 reps | @9 |
| 3 | Preacher Curl (Dumbbell) | 1 | 10 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 1 | 10 reps | @9 |
| 5 | Overhead Extension (Dumbbell) | 1 | 8 reps | @8.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 9 reps | @9.5 |
| 7 | Lying Reverse Fly | 1 | 8 reps | @7.5 |
| 8 | Reverse Wrist Curl (Dumbbell) | 1 | 10–20 reps | @8.5 |
| 9 | Wrist Curls | 1 | 10–20 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Raise | 1 | 1 min | @6.5 |
| 2 | Mountain Climber | 1 | 1 min | @6.5 |
| 3 | Plank with Shoulder Taps | 1 | 1 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Raise | 1 | 10 reps | @9.5 |
| 2 | Arnold Press | 1 | 8 reps | @8 |
| 3 | Standing Shoulder Press (Dumbbell) | 1 | 8 reps | @8.5 |
| 4 | Upright Row (Cable) | 1 | 8 reps | @10 |
| 5 | Face Pull | 1 | 10 reps | @9.5 |
| 6 | Rear Delt Row | 2 | 10 reps | @9.5 |
| 7 | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @9 |
| 2 | Seated Row (Cable) | 1 | 10 reps | @9 |
| 3 | Dumbbell Row | 1 | 8 reps | @9.5 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Classic Mr Olympia program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a dumbbell only. 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 30 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.
Classic Mr Olympia program is structured around 6 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Classic Mr Olympia program 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.
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