Barbell and chill

by Sam P

1 athletes joined

Program Description

Just for maintenance. No big effort, no big gains.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 08, 2025 05:57
Last Edited
Jun 18, 2025 09:50

Summary

Unlock your strength potential with **Barbell and Chill**, a focused 4-week program designed for those who want to build muscle and improve their lifts with just three workouts per week. Each session targets major muscle groups through essential barbell exercises like Squats, Bench Presses, and Deadlifts, ensuring a balanced approach to strength training. Perfect for those with a garage gym setup, this program combines effective movements with progressive intensity, helping you achieve noticeable gains while keeping your training enjoyable and efficient. Get ready to lift heavy and chill hard!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 1

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 1

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 1

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

30%

50%

70%

Day 2

Bench Press (Barbell)

5 reps

30%

50%

70%

Deadlift (Barbell)

5 reps

30%

50%

70%

Day 2

Bench Press (Barbell)

5 reps

30%

50%

70%

Deadlift (Barbell)

5 reps

30%

50%

70%

Day 2

Bench Press (Barbell)

5 reps

30%

50%

70%

Deadlift (Barbell)

5 reps

30%

50%

70%

Day 2

Bench Press (Barbell)

5 reps

30%

50%

70%

90%

Deadlift (Barbell)

5 reps

30%

50%

70%

90%

Day 3

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 3

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 3

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

5 reps

30%

50%

70%

Day 3

Squat (Barbell)

5 reps

30%

50%

70%

Overhead Press (Barbell)

30%

50%

70%

Day 3

Squat (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%

Day 2

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%

Day 1

Squat (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

30%

50%

70%