All LevelsFree

Barbarian Strong

Old-school high-intensity, high-volume, 80’s bodybuilding inspired training that works.

Tyler S.· Dec 2025

1athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

**Barbarian Strong** is a comprehensive 6-week old school training program. A lot of ugly, hard work. Training that has been proven for decades. You will have to earn everything you get from this program. A combination of compound and isolation exercises to build size and strength. This is everything fun about training. Bonus points if you wear flannels, work boots, and jeans.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.3%

Chest

12.4%

Front Delts

11.9%

Lats

9.4%

Biceps

9.3%

Upper Back

8.9%

Middle Delts

6.7%

Quadriceps

6.7%

Hamstrings

6.5%

Glutes

5.4%

Calves

2.4%

Forearms

2.1%

Adductors

1.7%

Abs

1.3%

Lower Back

Rear Delts

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10–15 reps	@6–7
		1	8–12 reps	@7–8
		1	6–10 reps	@8–9
		1	1–3 reps	@9–10
		1	3–6 reps	@9–10
		1	6–10 reps	@9–10
2	Incline Bench Press (Dumbbell)	1	10–15 reps	@6–7
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	15–20 reps	@9–10
3	Pec Deck (Machine)	2	15–20 reps	@8–9
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10
4	Tricep Pushdown (Cable)	1	15–20 reps	@7–8
		1	15–20 reps	@8–9
		2	10–15 reps	@9–10
5	Skull Crusher (Dumbbell)	3	8–12 reps	@9–10
6	Dip (Bodyweight)	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Standing Pullover (Cable)	1	15–20 reps	@6–7
		1	15–20 reps	@7–8
		1	10–15 reps	@8–9
		1	6–10 reps	@9–10
2	Lat Pulldown	1	15–20 reps	@8–9
		1	10–15 reps	@8–9
		1	8–12 reps	@9–10
		1	6–10 reps	@9–10
3	Barbell Row	1	6–10 reps	@6–7
		1	6–10 reps	@7–8
		1	3–6 reps	@9–10
		2	10–15 reps	@9–10
4	Cable Low Row	1	15–20 reps	@8–9
		1	10–15 reps	@8–9
		1	8–12 reps	@8–9
		1	6–10 reps	@8–9
5	Shrug (Barbell)	1	10–15 reps	@7–8
		1	10–15 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	1	8–12 reps	@7–8
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10
2	Lateral Raise (Dumbbell)	1	15–20 reps	@8–9
		1	10–15 reps	@8–9
		1	8–12 reps	@9–10
		1	15–20 reps	@9–10
3	Lateral Raise (Cable)	1	15–20 reps	@8–9
		1	8–12 reps	@9–10
		1	10–15 reps	@9–10
4	Alternating Dumbbell Curl	1	8–12 reps	@7–8
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10
5	Bicep Curl (Barbell)	1	8–12 reps	@7–8
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10
6	Hammer Curl (Dumbbell)	1	10–15 reps	@8–9
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	8–12 reps	@6–7
		1	8–12 reps	@7–8
		1	8–12 reps	@8–9
		1	6–10 reps	@8–9
		1	1–3 reps	@9–10
		1	3–6 reps	@9–10
		1	8–12 reps	@9–10
2	Hack Squat	1	8–12 reps	@7–8
		1	8–12 reps	@8–9
		1	6–10 reps	@9–10
		1	10–15 reps	@9–10
3	Lying Leg Curl	1	15–20 reps	@7–8
		1	10–15 reps	@8–9
		1	8–12 reps	@9–10
		1	15–20 reps	@9–10
4	Standing Calf Raise	1	15–20 reps	@8–9
		1	10–15 reps	@8–9
		1	8–12 reps	@9–10
		1	20–30 reps	@9–10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Barbarian Strong is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Barbarian Strong is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Barbarian Strong is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android