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Barbell Blitzkrieg

by Александр Б

Program Description

To conquer the Iron Domain. Test 1RM at the end of 12weeks. Use 95% of 1RM

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 11:52
  • Last Edited
    Aug 03, 2025 03:18

Summary

Unleash your strength with the Barbell Blitzkrieg, a 12-week program designed to transform your physique through focused, high-intensity training. Committing to just four days a week, you'll engage in compound lifts and targeted exercises that build muscle and enhance endurance. Each session is meticulously crafted to challenge your limits, featuring essential movements like squats, bench presses, and deadlifts. Get ready to dominate your workouts and achieve the results you've always wanted in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
11.3%
Hamstrings
9.5%
Glutes
8.4%
Front Delts
8.2%
Chest
7.5%
Upper Back
7.4%
Biceps
6.9%
Middle Delts
6%
Abs
5.1%
Calves
4.9%
Lats
4.5%
Lower Back
3.9%
Rear Delts
2%
Adductors
1.4%
Forearms
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Leg Extension
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Leg Extension
5
6 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Good Morning
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Face Pull
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
12 reps
RPE 10
5
Face Pull
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Bent Over Row (Barbell)
5
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
8 reps
RPE 10
5
Face Pull
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 10
5
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Lying Leg Curl
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Lying Leg Curl
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Split Squat (Barbell)
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Lying Leg Curl
2
8 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 6
3
Lat Pulldown
4
12 reps
RPE 8
4
Dip (Weighted)
4
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
5
10 reps
RPE 6
3
Lat Pulldown
5
12 reps
RPE 8
4
Dip (Weighted)
5
12 reps
RPE 8
5
Cable Crunch
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Lat Pulldown
4
10 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
Cable Crunch
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 6
3
Lat Pulldown
5
10 reps
RPE 8
4
Dip (Weighted)
5
10 reps
RPE 8
5
Cable Crunch
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
5
6 reps
RPE 6
3
Lat Pulldown
5
8 reps
RPE 8
4
Dip (Weighted)
5
8 reps
RPE 8
5
Cable Crunch
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Incline Bench Press (Barbell)
2
6 reps
RPE 6
3
Lat Pulldown
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dip (Weighted)
3 Sets
12 Reps
@8
5
Cable Crunch
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8