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Barbell Bending Barbary

by Florian Zieseniß
5.0
(1 rating)

Program Description

Minimalist strength und muscle building program focused on barbell compound movements plus some key isolation excercises. Full body 3 times per week. Six excercises per day to keep it simple.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 01:39
  • Last Edited
    Jun 18, 2025 10:40

Summary

Unleash your strength with the Barbell Bending Barbary, a dynamic 6-week program designed to sculpt your physique through three focused training sessions each week. This program emphasizes compound lifts like the Romanian Deadlift, Bench Press, and Squat, ensuring you build muscle and power efficiently. With a full gym setup, you'll tackle a variety of exercises targeting your back, legs, chest, and arms, pushing your limits and enhancing your performance. Get ready to bend the bar and transform your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Underhand Lat Pulldown
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Squat (Barbell)
1 Set
25-30 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Squat (Barbell)
2 Sets
16 Reps
-
3
Barbell Row
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
French Press
2 Sets
10 Reps
-
6
Alternating Dumbbell Curl
2 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Bench Press (Barbell)
2 Sets
20 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
French Press
2 Sets
10 Reps
-
6
Alternating Dumbbell Curl
2 Sets
15 Reps
-