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Barbell Blitzkrieg

by Ryan C
24 athletes joined
5.0
(1 rating)

Program Description

To conquer the Iron Domain. Test 1RM at the end of 12weeks. Use 95% of 1RM

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2024 05:14
  • Last Edited
    Jun 18, 2025 10:24

Summary

Unleash your strength with the **Barbell Blitzkrieg**, a 12-week program designed to sculpt your physique through focused, high-intensity training. Committing four days a week, you'll tackle a variety of barbell and cable exercises, including squats, bench presses, and bent-over rows, ensuring comprehensive muscle engagement. This program is perfect for those looking to build power and definition, utilizing a garage gym setup for maximum convenience. Get ready to push your limits and transform your training routine!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Good Morning
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Good Morning
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Leg Extension
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Good Morning
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Leg Extension
5
6 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Good Morning
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Good Morning
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Good Morning
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Face Pull
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 8
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
12 reps
RPE 10
5
Face Pull
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Face Pull
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
3
Bent Over Row (Barbell)
5
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
3
Bent Over Row (Barbell)
5
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
5
8 reps
RPE 10
5
Face Pull
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Face Pull
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Face Pull
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 10
5
Face Pull
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
3
10 reps
RPE 6
3
Standing Calf Raise
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
4
10 reps
RPE 6
3
Standing Calf Raise
4
12 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Split Squat (Barbell)
5
10 reps
RPE 6
3
Standing Calf Raise
5
12 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 8
5
Bicep Curl (Cable)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
4
8 reps
RPE 6
3
Standing Calf Raise
4
10 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Split Squat (Barbell)
5
8 reps
RPE 6
3
Standing Calf Raise
5
10 reps
RPE 8
4
Lying Leg Curl
5
10 reps
RPE 8
5
Bicep Curl (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Split Squat (Barbell)
5
6 reps
RPE 6
3
Standing Calf Raise
5
8 reps
RPE 8
4
Lying Leg Curl
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Split Squat (Barbell)
4
6 reps
RPE 6
3
Standing Calf Raise
4
8 reps
RPE 8
4
Lying Leg Curl
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Split Squat (Barbell)
3
6 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Split Squat (Barbell)
2
6 reps
RPE 6
3
Standing Calf Raise
2
8 reps
RPE 8
4
Lying Leg Curl
2
8 reps
RPE 8
5
Bicep Curl (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 6
3
Lat Pulldown
4
12 reps
RPE 8
4
Dip (Weighted)
4
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
10 reps
8 reps
6 reps
65%
70%
75%
2
Incline Bench Press (Barbell)
5
10 reps
RPE 6
3
Lat Pulldown
5
12 reps
RPE 8
4
Dip (Weighted)
5
12 reps
RPE 8
5
Cable Crunch
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Lat Pulldown
4
10 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
Cable Crunch
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
8 reps
6 reps
4 reps
70%
75%
80%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 6
3
Lat Pulldown
5
10 reps
RPE 8
4
Dip (Weighted)
5
10 reps
RPE 8
5
Cable Crunch
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
1
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
6 reps
4 reps
2 reps
75%
80%
85%
2
Incline Bench Press (Barbell)
5
6 reps
RPE 6
3
Lat Pulldown
5
8 reps
RPE 8
4
Dip (Weighted)
5
8 reps
RPE 8
5
Cable Crunch
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Cable Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Incline Bench Press (Barbell)
2
6 reps
RPE 6
3
Lat Pulldown
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Split Squat (Barbell)
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Dip (Weighted)
3 Sets
12 Reps
@8
5
Cable Crunch
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
65%
70%
75%
2
Good Morning
3 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8