Barbell Work

by Nico J.

1 athletes joined

Program Description

For beginners to learn the basic strength building movements

Program Overview

Level
Beginner
Goal
Muscle
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 28, 2026 11:08
Last Edited
Mar 28, 2026 11:24

Muscle Engagement

Front

Back

MuscleSet

Front Delts

10.3%

Triceps

10.3%

Lats

10.3%

Upper Back

10.3%

Quadriceps

10.3%

Glutes

10.3%

Hamstrings

10.3%

Abs

7.7%

Middle Delts

5.1%

Biceps

5.1%

Chest

5.1%

Adductors

2.6%

Lower Back

2.6%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Overhead Press (Barbell)

4

6 reps

RPE 8

2

Wide Grip Lat Pulldown

4

6 reps

RPE 9

3

Bench Press (Barbell)

4

6 reps

RPE 8

4

Bent Over Row (Barbell)

4

6 reps

RPE 9

5

Squat (Barbell)

4

6 reps

RPE 8

6

Romanian Deadlift (Barbell)

4

6 reps

RPE 7

Day 2

1

Overhead Press (Barbell)

4

6 reps

RPE 8

2

Wide Grip Lat Pulldown

4

6 reps

RPE 9

3

Bench Press (Barbell)

4

6 reps

RPE 8

4

Bent Over Row (Barbell)

4

6 reps

RPE 9

5

Squat (Barbell)

4

6 reps

RPE 8

6

Romanian Deadlift (Barbell)

4

6 reps

RPE 7

Day 3

1

Overhead Press (Barbell)

4

6 reps

RPE 8

2

Wide Grip Lat Pulldown

4

6 reps

RPE 9

3

Bench Press (Barbell)

4

6 reps

RPE 8

4

Bent Over Row (Barbell)

4

6 reps

RPE 9

5

Squat (Barbell)

4

6 reps

RPE 8

6

Romanian Deadlift (Barbell)

4

6 reps

RPE 7

Day 1

1

Overhead Press (Barbell)

4 Sets

6 Reps

@8

2

Wide Grip Lat Pulldown

4 Sets

6 Reps

@9

3

Bench Press (Barbell)

4 Sets

6 Reps

@8

4

Bent Over Row (Barbell)

4 Sets

6 Reps

@9

5

Squat (Barbell)

4 Sets

6 Reps

@8

6

Romanian Deadlift (Barbell)

4 Sets

6 Reps

@7

Day 2

1

Overhead Press (Barbell)

4 Sets

6 Reps

@8

2

Wide Grip Lat Pulldown

4 Sets

6 Reps

@9

3

Bench Press (Barbell)

4 Sets

6 Reps

@8

4

Bent Over Row (Barbell)

4 Sets

6 Reps

@9

5

Squat (Barbell)

4 Sets

6 Reps

@8

6

Romanian Deadlift (Barbell)

4 Sets

6 Reps

@7

Day 3

1

Overhead Press (Barbell)

4 Sets

6 Reps

@8

2

Wide Grip Lat Pulldown

4 Sets

6 Reps

@9

3

Bench Press (Barbell)

4 Sets

6 Reps

@8

4

Bent Over Row (Barbell)

4 Sets

6 Reps

@9

5

Squat (Barbell)

4 Sets

6 Reps

@8

6

Romanian Deadlift (Barbell)

4 Sets

6 Reps

@7