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Classic Mr Olympia program

by Carter W.
4.0
(1 rating)

Program Description

**Classic Mr Olympia Program** Embark on a transformative 5-week journey designed to sculpt your physique like the legends of bodybuilding. This program features 30 intense training sessions, focusing on key muscle groups each day, including chest, legs, arms, core, and shoulders. With a blend of compound and isolation exercises, you'll push your limits to build strength and definition. Get ready to train hard, recover smart, and unleash your inner champion!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 03, 2025 10:05
  • Last Edited
    Nov 24, 2025 04:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
8.9%
Front Delts
8.5%
Biceps
7.8%
Abs
7.5%
Rear Delts
7.1%
Middle Delts
6.8%
Quadriceps
6.8%
Lats
6%
Glutes
5.7%
Hamstrings
5.3%
Calves
5.3%
Chest
5%
Forearms
4.6%
Lower Back
2.1%
Adductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Pec Fly (Dumbbell)
1
8 reps
RPE 9
3
Dumbbell Bench Pullover
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Pec Fly (Dumbbell)
1
8 reps
RPE 9
3
Dumbbell Bench Pullover
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Pec Fly (Dumbbell)
1
8 reps
RPE 9
3
Dumbbell Bench Pullover
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Pec Fly (Dumbbell)
1
8 reps
RPE 9
3
Dumbbell Bench Pullover
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Pec Fly (Dumbbell)
1
8 reps
RPE 9
3
Dumbbell Bench Pullover
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 9
2
Deadlift (Dumbbell)
1
15 reps
RPE 9
3
Split Squat (Dumbbell)
1
10 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 10
5
Standing Calf Raise
3
50 reps
RPE 9.5
6
Pistol Squat
1
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 9
2
Deadlift (Dumbbell)
1
15 reps
RPE 9
3
Split Squat (Dumbbell)
1
10 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 10
5
Standing Calf Raise
3
50 reps
RPE 9.5
6
Pistol Squat
1
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 9
2
Deadlift (Dumbbell)
1
15 reps
RPE 9
3
Split Squat (Dumbbell)
1
10 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 10
5
Standing Calf Raise
3
50 reps
RPE 9.5
6
Pistol Squat
1
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 9
2
Deadlift (Dumbbell)
1
15 reps
RPE 9
3
Split Squat (Dumbbell)
1
10 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 10
5
Standing Calf Raise
3
50 reps
RPE 9.5
6
Pistol Squat
1
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 9
2
Deadlift (Dumbbell)
1
15 reps
RPE 9
3
Split Squat (Dumbbell)
1
10 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 10
5
Standing Calf Raise
3
50 reps
RPE 9.5
6
Pistol Squat
1
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
8 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
1
9 reps
RPE 9.5
7
Lying Reverse Fly
1
8 reps
RPE 7.5
8
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 8.5
9
Wrist Curls
1
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
8 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
1
9 reps
RPE 9.5
7
Lying Reverse Fly
1
8 reps
RPE 7.5
8
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 8.5
9
Wrist Curls
1
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
8 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
1
9 reps
RPE 9.5
7
Lying Reverse Fly
1
8 reps
RPE 7.5
8
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 8.5
9
Wrist Curls
1
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
8 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
1
9 reps
RPE 9.5
7
Lying Reverse Fly
1
8 reps
RPE 7.5
8
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 8.5
9
Wrist Curls
1
10-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
8 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
1
9 reps
RPE 9.5
7
Lying Reverse Fly
1
8 reps
RPE 7.5
8
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 8.5
9
Wrist Curls
1
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1 mins
RPE 6.5
2
Mountain Climber
1
1 mins
RPE 6.5
3
Plank with Shoulder Taps
1
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1 mins
RPE 6.5
2
Mountain Climber
1
1 mins
RPE 6.5
3
Plank with Shoulder Taps
1
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1 mins
RPE 6.5
2
Mountain Climber
1
1 mins
RPE 6.5
3
Plank with Shoulder Taps
1
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1 mins
RPE 6.5
2
Mountain Climber
1
1 mins
RPE 6.5
3
Plank with Shoulder Taps
1
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1 mins
RPE 6.5
2
Mountain Climber
1
1 mins
RPE 6.5
3
Plank with Shoulder Taps
1
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
RPE 9.5
2
Arnold Press
1
8 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
8 reps
RPE 8.5
4
Upright Row (Cable)
1
8 reps
RPE 10
5
Face Pull
1
10 reps
RPE 9.5
6
Rear Delt Row
2
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
RPE 9.5
2
Arnold Press
1
8 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
8 reps
RPE 8.5
4
Upright Row (Cable)
1
8 reps
RPE 10
5
Face Pull
1
10 reps
RPE 9.5
6
Rear Delt Row
2
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
RPE 9.5
2
Arnold Press
1
8 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
8 reps
RPE 8.5
4
Upright Row (Cable)
1
8 reps
RPE 10
5
Face Pull
1
10 reps
RPE 9.5
6
Rear Delt Row
2
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
RPE 9.5
2
Arnold Press
1
8 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
8 reps
RPE 8.5
4
Upright Row (Cable)
1
8 reps
RPE 10
5
Face Pull
1
10 reps
RPE 9.5
6
Rear Delt Row
2
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
10 reps
RPE 9.5
2
Arnold Press
1
8 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
8 reps
RPE 8.5
4
Upright Row (Cable)
1
8 reps
RPE 10
5
Face Pull
1
10 reps
RPE 9.5
6
Rear Delt Row
2
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 9
2
Seated Row (Cable)
1
10 reps
RPE 9
3
Dumbbell Row
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 9
2
Seated Row (Cable)
1
10 reps
RPE 9
3
Dumbbell Row
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 9
2
Seated Row (Cable)
1
10 reps
RPE 9
3
Dumbbell Row
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 9
2
Seated Row (Cable)
1
10 reps
RPE 9
3
Dumbbell Row
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 9
2
Seated Row (Cable)
1
10 reps
RPE 9
3
Dumbbell Row
1
8 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
8 Reps
@9
2
Pec Fly (Dumbbell)
1 Set
8 Reps
@9
3
Dumbbell Bench Pullover
1 Set
8 Reps
@9.5
Day 4
1
Lying Leg Raise
1 Set
1 mins
@6.5
2
Mountain Climber
1 Set
1 mins
@6.5
3
Plank with Shoulder Taps
1 Set
1 mins
@6.5
Day 6
1
Lat Pulldown
1 Set
10 Reps
@9
2
Seated Row (Cable)
1 Set
10 Reps
@9
3
Dumbbell Row
1 Set
8 Reps
@9.5
Day 3
1
Bicep Curl (Cable)
1 Set
9 Reps
@9
2
Hammer Curl (Dumbbell)
1 Set
10 Reps
@9
3
Preacher Curl (Dumbbell)
1 Set
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
10 Reps
@9
5
Overhead Extension (Dumbbell)
1 Set
8 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
1 Set
9 Reps
@9.5
7
Lying Reverse Fly
1 Set
8 Reps
@7.5
8
Reverse Wrist Curl (Dumbbell)
1 Set
10-20 Reps
@8.5
9
Wrist Curls
1 Set
10-20 Reps
@8.5
Day 5
1
Front Raise
1 Set
10 Reps
@9.5
2
Arnold Press
1 Set
8 Reps
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
8 Reps
@8.5
4
Upright Row (Cable)
1 Set
8 Reps
@10
5
Face Pull
1 Set
10 Reps
@9.5
6
Rear Delt Row
2 Sets
10 Reps
@9.5
7
Lateral Raise (Dumbbell)
1 Set
10 Reps
@8
Day 2
1
Goblet Squat
1 Set
15 Reps
@9
2
Deadlift (Dumbbell)
1 Set
15 Reps
@9
3
Split Squat (Dumbbell)
1 Set
10 Reps
@9.5
4
Romanian Deadlift (Dumbbell)
1 Set
15 Reps
@10
5
Standing Calf Raise
3 Sets
50 Reps
@9.5
6
Pistol Squat
1 Set
14 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Carter W.Age 18, Man
a day ago
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
After completing the program i’ve noticed good muscle gains in triceps, upper and lower back, and also core, I did make this program, and after completing it increased emphasis on every part of the lower body, because the growth was not the best, however that may be less accurate because at the time of doing it i had no access to adequate lower body equipment.