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Dad’s barbell hypertrophy

by Harry H.
1 athletes joined

Program Description

Barbell focused hypertrophy. Giant set the barbell movements. Practice Olympic movements with wooden stick for warmup/between sets. Train triathlon off day

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 17, 2024 05:37
  • Last Edited
    Jun 18, 2025 11:49

Summary

Unlock your strength potential with "Dad’s Barbell Hypertrophy," a focused 10-week program designed for busy lifters. Committing just two days a week, you'll engage in a variety of compound and isolation exercises, including Hack Squats, Overhead Presses, and Romanian Deadlifts, all aimed at maximizing muscle growth and enhancing overall physique. This program balances intensity and volume, ensuring you build strength effectively while managing your time. Get ready to transform your workouts and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.5%
Hamstrings
11.5%
Lower Back
10.8%
Glutes
10.8%
Front Delts
10%
Quadriceps
8.5%
Triceps
8.5%
Full-Body
7.7%
Upper Back
7.7%
Lats
3.8%
Abs
3.1%
Rear Delts
3.1%
Chest
2.3%
Biceps
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Yates Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Pullover (Dumbbell)
3 Sets
12 Reps
@8
6
Upright Row (Barbell)
3 Sets
15 Reps
@6
Day 2
1
Front Squat (Barbell)
3 Sets
8 Reps
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@6
3
Yates Row
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
8 Reps
@6
5
French Press
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@6