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Daily Circuit (Single Barbell)

by Bhavin S.

Program Description

**Daily Circuit (Single Barbell)** is an 8-week program designed to build strength and endurance using just a single barbell. This program features 40 training days packed with dynamic supersets that target major muscle groups through compound movements like deadlifts, squats, and push presses. Each session is structured to maximize efficiency, pushing your limits while ensuring proper recovery. Perfect for those looking to elevate their lifting game, this program will help you forge a powerful physique and enhance your overall fitness. Get ready to challenge yourself and achieve your goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 25, 2026 04:18
  • Last Edited
    Feb 25, 2026 08:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Triceps
11.3%
Glutes
10.7%
Hamstrings
10.7%
Front Delts
8.6%
Abs
8.3%
Middle Delts
7%
Biceps
4.8%
Adductors
4.3%
Upper Back
4.3%
Lats
4.3%
Chest
4.3%
Lower Back
2.1%
Forearms
1.3%
Other
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8-12 reps
RPE 7
1B
Squat (Barbell)
3
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
1D
Push Press (Barbell)
3
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7
1F
Push Up
3
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
2
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
2
18-12 reps
RPE 8
2C
Sit Up
2
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-12 reps
RPE 7
1B
Squat (Barbell)
4
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
1D
Push Press (Barbell)
4
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
4
8-12 reps
RPE 7
1F
Push Up
4
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
RPE 7
1B
Squat (Barbell)
5
8-12 reps
RPE 7
1C
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
1D
Push Press (Barbell)
5
8-12 reps
RPE 7
1E
Reverse Lunge (Barbell)
5
8-12 reps
RPE 7
1F
Push Up
5
8-12 reps
RPE 7
2A
Overhead Tricep Extension (Barbell)
3
18-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
18-12 reps
RPE 8
2C
Sit Up
3
15-28 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Deadlift (Barbell)
3 Sets
8-12 Reps
@7
1B
Squat (Barbell)
3 Sets
8-12 Reps
@7
1C
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
1D
Push Press (Barbell)
3 Sets
8-12 Reps
@7
1E
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@7
1F
Push Up
3 Sets
8-12 Reps
@7
2A
Overhead Tricep Extension (Barbell)
2 Sets
18-12 Reps
@8
2B
Bicep Curl (EZ Bar)
2 Sets
18-12 Reps
@8
2C
Sit Up
2 Sets
15-28 Reps
@8
Day 2
1
Walk
1 Set
30 mins
@8
Day 3
1A
Deadlift (Barbell)
3 Sets
8-12 Reps
@7
1B
Squat (Barbell)
3 Sets
8-12 Reps
@7
1C
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
1D
Push Press (Barbell)
3 Sets
8-12 Reps
@7
1E
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@7
1F
Push Up
3 Sets
8-12 Reps
@7
2A
Overhead Tricep Extension (Barbell)
2 Sets
18-12 Reps
@8
2B
Bicep Curl (EZ Bar)
2 Sets
18-12 Reps
@8
2C
Sit Up
2 Sets
15-28 Reps
@8
Day 4
1
Walk
1 Set
30 mins
@8
Day 5
1A
Deadlift (Barbell)
3 Sets
8-12 Reps
@7
1B
Squat (Barbell)
3 Sets
8-12 Reps
@7
1C
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
1D
Push Press (Barbell)
3 Sets
8-12 Reps
@7
1E
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@7
1F
Push Up
3 Sets
8-12 Reps
@7
2A
Overhead Tricep Extension (Barbell)
2 Sets
18-12 Reps
@8
2B
Bicep Curl (EZ Bar)
2 Sets
18-12 Reps
@8
2C
Sit Up
2 Sets
15-28 Reps
@8