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The Big Barbell

by Tucker H.

Program Description

This is a program for anyone and whoever wants to get muscles and strength. This is the program for you. You can customize it all you want. Just keep the bar ass and that’s why I just called barbell just have a fun time doing whatever you’re doing and enjoy this program. 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2026 08:32
  • Last Edited
    Apr 03, 2026 09:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Quadriceps
12.6%
Triceps
12.2%
Hamstrings
12.2%
Front Delts
10.5%
Abs
8.1%
Chest
6.1%
Biceps
4.8%
Middle Delts
4.4%
Lower Back
3.7%
Upper Back
3.5%
Lats
3.5%
Adductors
3.3%
Forearms
2.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 8.5
2
Overhead Press (Barbell)
6
6 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
6 reps
RPE 8.5
4
Bench Press (Close Grip)
4
6 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8.5
3
Lunge (Barbell)
4
1
6 reps
9 reps
RPE 8.5
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 8.5
4
Deadlift (Barbell)
4
5 reps
RPE 8.5
5
Squat (Barbell)
4
5 reps
RPE 8.5
6
Bicep Curl (Barbell)
4
6 reps
RPE 8.5
7
Skull Crusher (Barbell)
4
6 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
5 Reps
@8.5
2
Overhead Press (Barbell)
6 Sets
6 Reps
@8.5
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
6 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
Day 2
1
Squat (Barbell)
6 Sets
5 Reps
@8.5
2
Deadlift (Barbell)
6 Sets
3 Reps
@8.5
3
Lunge (Barbell)
4 Sets
1 Set
6 Reps
9 Reps
@8.5
@8.5
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
5
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
5 Reps
@8.5
3
Overhead Press (Barbell)
4 Sets
6 Reps
@8.5
4
Deadlift (Barbell)
4 Sets
5 Reps
@8.5
5
Squat (Barbell)
4 Sets
5 Reps
@8.5
6
Bicep Curl (Barbell)
4 Sets
6 Reps
@8.5
7
Skull Crusher (Barbell)
4 Sets
6 Reps
@8.5