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BoostcampPNG

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
    Feb 21, 2025 05:01
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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