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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
    Jan 04, 2025 09:34
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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
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