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Barbell Bending Barbary 2

by Florian Zieseniß

Program Description

Full body, focus on chest, triceps and shoulders to increase benchpress

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2025 01:50
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your strength with **Barbell Bending Barbary 2**, a focused 4-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the bench press and Romanian deadlift, to build muscle and enhance overall power. Each session is crafted to challenge your limits while targeting key muscle groups, ensuring balanced development. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Leg Press
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Leg Press
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Leg Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Leg Press
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
20 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Lateral Raise (Dumbbell)
5
12 reps
-
4
Back Extension
2
20 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
20 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Lateral Raise (Dumbbell)
5
12 reps
-
4
Back Extension
2
20 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
-
2
Bench Press (Barbell)
4
20 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Back Extension
2
20 reps
-
6
French Press
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
-
2
Bench Press (Barbell)
4
20 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Back Extension
2
20 reps
-
6
French Press
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
5
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
5
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
8 Reps
-
5
French Press
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Leg Press
2 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
20 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
4
Back Extension
2 Sets
20 Reps
-
5
French Press
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lying Leg Curl
2 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
3
Underhand Lat Pulldown
3 Sets
12 Reps
-
4
Front Raise
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Leg Press
2 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-