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Pure Barbell Hypertrophy

by Nathan B.
2 athletes joined

Program Description

Full body hypertrophy program using only a barbell

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 25, 2025 04:19
  • Last Edited
    Nov 25, 2025 05:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
11.6%
Abs
10.5%
Hamstrings
9.3%
Glutes
9.3%
Quadriceps
9.3%
Biceps
8.1%
Chest
7%
Upper Back
7%
Forearms
5.8%
Middle Delts
4.7%
Lats
2.3%
Lower Back
2.3%
Adductors
1.2%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Barbell Row
2
8 reps
+2.5 lbs
3
Romanian Deadlift (Barbell)
2
8 reps
+2.5 lbs
4
Overhead Press (Barbell)
2
8 reps
+2.5 lbs
5
Bicep Curl (Barbell)
2
8 reps
+2.5 lbs
6
Skull Crusher (Barbell)
2
8 reps
+2.5 lbs
7
Barbell Wrist Curls
2
8 reps
+2.5 lbs
8
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
+2.5 lbs
2
Pullover (Barbell)
2
8 reps
+2.5 lbs
3
Squat (Barbell)
2
8 reps
+2.5 lbs
4
Upright Row (Barbell)
2
8 reps
+2.5 lbs
5
Reverse Curl (Barbell)
2
8 reps
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
2
8 reps
+2.5 lbs
7
Standing Calf Raise (Barbell)
2
8 reps
+2.5 lbs
8
Skin the Cat
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
+2.5 lbs
2
Deadlift (Barbell)
2
8 reps
+2.5 lbs
3
Rear Delt Row (Barbell)
2
8 reps
+2.5 lbs
4
Spider Curl
2
8 reps
+2.5 lbs
5
Split Squat (Barbell)
2
8 reps
+2.5 lbs
6
Shrug (Barbell)
2
8 reps
+2.5 lbs
7
Hanging Knee Raise
2
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
2
Barbell Row
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
4
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
5
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
6
Skull Crusher (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
7
Barbell Wrist Curls
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
8
Plank
1 Set
1 Set
1 mins
1 mins
@10
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
2
Pullover (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
3
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
4
Upright Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
5
Reverse Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
6
Overhead Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
7
Standing Calf Raise (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
8
Skin the Cat
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
2
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
3
Rear Delt Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
4
Spider Curl
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
5
Split Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
6
Shrug (Barbell)
1 Set
1 Set
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
7
Hanging Knee Raise
1 Set
1 Set
20 Reps
20 Reps
@10
@10