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OlyBuilding2.0 (5-Day)

OlyBuilding2.0 (5-Day)

8-WEEK, 5-DAY BODYBUILDING + WEIGHTLIFTING PROGRAM

$34.30 USD
$49.00 USD $34.30 USD
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Build Muscle, Set PR's.

If you love doing the Olympic lifts, but love how bodybuilding makes you feel, this 8-week program is for you. 

A true 50:50 split between Olympic lifting and bodybuilding, this program will GUARANTEE you build muscle without sacrificing your Olympic lifts.

Includes...

  • 5-Days/wk of workouts
  • Two 4-week training blocks
  • Technique, strength, & bodybuilding
  • Exercise notes & demo videos
  • Progress tracking via TrainHeroic App
  • Discord community for video

How it works...

  1. Purchase the program
  2. Get email w/TrainHeroic access code
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
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👇 SAMPLE WEEK 👇

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch + Low-Hang Snatch
4 sets of 1+1 @ 65%
Snatch
2 sets of 2 @ 70%
2 sets of 2 @ 72.5%
2 sets of 2 @ 75%

Strength

Pause Bench Press
1 set of 5 @ 70%
2 sets of 5 @ 60%
1 set of max reps @ 55%

Bodybuilding

Dumbbell Bench Press
(All reps with 4s eccentric)
1 warm-up set of 10
1 set of 6–10 @ max weight
1 set of 6–10 @ max weight
Dumbbell Chest Fly
(All reps with 4s eccentric)
1 warm-up set of 10
1 set of 10–15 @ max weight
1 set of 6–12 @ max weight
Dumbbell Skull Crusher
(All reps with 4s eccentric)
1 warm-up set of 10
1 set of 10–15 @ max weight
1 set of 6–12 @ max weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Pause Jerk
  4. Tempo Clean + Jerk
  5. Clean and Jerk

Olympic Lifts

Clean + Low-Hang Clean + Jerk
4 sets of 1+1+1 @ 65%
Clean and Jerk
2 sets of 2 @ 70%
2 sets of 2 @ 72.5%
2 sets of 2 @ 75%

Strength

Pause Back Squat
1 set of 5 @ 70%
2 sets of 5 @ 60%
1 set of max reps @ 55%

Bodybuilding

Barbell Romanian Deadlift
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 6–10 @ max weight
Bulgarian Split Squat
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 6–12 @ max weight
Dumbbell Calf Raise
(All reps with 4s eccentric)
1 warm-up set of 20
2 sets of 20 @ max weight
Weighted GHD Sit-Up
(All reps with 4s eccentric)
1 warm-up set of 10 @ bodyweiht
2 sets of max reps @ light weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Snatch Grip Upright Row
  2. Snatch Grip BTN Press
  3. Arms-Only Muscle Snatch
  4. Hip Power Snatch
  5. Low Hang Power Snatch

Olympic Lifts

Hip Power Snatch + Low-Hang Power Snatch
5 sets of 1+1 @ 70%
Hip Power Clean + Low-Hang Power Clean
5 sets of 1+1 @ 70%

Bodybuilding

Dumbbell Pullover
(All reps with 4s eccentric)
1 warm-up set of 10
1 set of 6–10 @ max weight
1 set of 6–10 @ max weight
Single Arm Dumbbell Row
(All reps with 4s eccentric)
1 warm-up set of 10
1 set of 6–10 @ max weight
1 set of 6–10 @ max weight
Dumbbell Bent Shrug
(All reps with 2s eccentric)
1 warm-up set of 15-20
1 set of 10–15 @ max weight
1 set of 6–12 @ max weight
GHD Hip Extension
1 warm-up set of 20 @ bodyweight
1 set of 10–15 @ max weight
1 set of 8–12 @ max weight

Session 4

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Low-Hang Snatch + Overhead Squat
1 set of 1+1 @ 40%, 50%, 60%, 65%
Low-Hang Snatch
Build to a heavy single (aiming ~85%)

Strength

Pause Front Squat
1 set of 5 @ 70%
2 sets of 5 @ 60%
1 set of max reps @ 55%

Bodybuilding

High Box Step-Up
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 6–10 @ max weight
Dumbbell Romanian Deadlift
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 6–10 @ max weight
Hanging Leg Raise
(All reps with 4s eccentric)
3 sets — max reps to failure

Session 5

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Overhead Press
  2. Push Press
  3. Pause Jerk
  4. Tempo Jerk
  5. Jerk

Olympic Lifts

Push Press + Jerk
1 set of 1+1 @ 40%, 50%, 60%, 65%
Jerk
Build to a heavy single (aiming ~85%)

Strength

Strict Shoulder Press
1 set of 5 @ 70%
2 sets of 5 @ 60%
1 set of max reps @ 55%

Bodybuilding

Side Delt Raise
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 10–15 @ max weight
Incline Dumbbell Bicep Curl
(All reps with 4s eccentric)
1 warm-up set of 10
2 sets of 10–15 @ max weight
Incline Dumbbell Skull Crusher
(All reps with 3s eccentric)
1 warm-up set of 10
2 sets of 10–15 @ max weight
Dead-Stop Russian Twist
1 heavy set of 15-20
2 sets of 15–20 @ max weight

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.