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Barbell strength

by Samraat S.

Program Description

Unlock your strength potential with this 6-week Barbell Strength program designed for both novice and intermediate lifters. Over the course of 18 training days, you’ll engage in a powerbuilding regimen that fuses strength and hypertrophy through essential barbell exercises like squats, deadlifts, and bench presses. Each session lasts approximately 40 minutes, ensuring you maximize your time while building muscle and power. Equip your garage gym and get ready to elevate your lifting game!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 04, 2025 04:09
  • Last Edited
    Aug 04, 2025 04:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Barbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7.5
2
Bench Press (Barbell)
4 Sets
8 Reps
@7.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7.5
@8
@8.5
2
Overhead Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@7.5
2
Bench Press (Barbell)
4 Sets
8 Reps
@7.5