Program Description
**3 on 1 off - Barbell Hypertrophy Program** is a comprehensive 8- week training plan designed to maximize muscle growth and strength through a structured push-pull-legs split. With 36 workouts spread across the week, you'll engage in a variety of barbell and dumbbell exercises, including bench presses, squats, and deadlifts, all tailored for both novice and intermediate lifters. Each session lasts about 60 minutes, focusing on powerbuilding and sculpting, ensuring you build a strong foundation while enhancing your athletic performance. Equip your garage gym and get ready to transform your physique!
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Muscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2025 01:11
- Last EditedJun 30, 2025 01:14
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Front Squat (Barbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)4 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
4
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 2
1
Trap Bar Deadlift3 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)4 Sets
8-10 Reps
-
3
Pull-Up (Weighted)3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)4 Sets
8-10 Reps
-
3
Front Squat (Barbell)3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
12-15 Reps
-
5
Standing Calf Raise5 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)4 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
4
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 5
1
Trap Bar Deadlift3 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)4 Sets
8-10 Reps
-
3
Pull-Up (Weighted)3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)4 Sets
8-10 Reps
-
3
Front Squat (Barbell)3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
12-15 Reps
-
5
Standing Calf Raise5 Sets
15-20 Reps
-