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OlyBuilding PPL

by Maddox C.
4 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
    Nov 21, 2024 06:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-