logo
BoostcampPNG

Oliver program

by Kael R.
2 athletes joined

Program Description

This is a program for a friend, you ain't him? Then scram

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 09:10
  • Last Edited
    Jun 18, 2025 12:08

Summary

The Oliver Program is an 8-week strength training journey designed to elevate your fitness game with 4 focused workout days each week. This program combines targeted lower and upper body sessions, featuring essential lifts like the paused squat and bench press, alongside effective accessory movements to build muscle and improve overall strength. With a blend of barbell and machine exercises, you'll enhance your performance while sculpting your physique. Get ready to push your limits and see real progress!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Plank
2
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Paused)
2 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
1 Set
12-15 Reps
@8
5
Plank
2 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Paused)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
6-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
12-15 Reps
@8
4
Bent Over Row (Dumbbell)
2 Sets
12-15 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@8
3
Leg Curl
2 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@8
5
Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8