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OlyBuilding PPL

by Maddox C.
8 athletes joined

Program Description

This program is a mix between the popular training split “Push, Pull, Legs” but instead of training the squat bench and deadlift you will train the clean, jerk, and snatch

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 31, 2024 04:04
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unlock your strength potential with the OlyBuilding PPL program, a focused 5-week training plan designed for serious lifters. This program features three training days per week, emphasizing Olympic lifts and compound movements to build power and muscle. Each session targets specific muscle groups with a combination of barbell, dumbbell, and cable exercises, ensuring a comprehensive approach to strength development. Get ready to elevate your performance and achieve your fitness goals with structured workouts that challenge and inspire you.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Leg Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Leg Extension
4
12 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Clean (Barbell)
3 Sets
2 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Shrug (Barbell)
3 Sets
10 Reps
-
6
Hammer Curl (Cable)
3 Sets
12 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
Day 1
1
Split Jerk
3 Sets
2 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Snatch (Barbell)
4 Sets
2 Reps
-
2
Front Squat (Barbell)
3 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-