logo
BoostcampPNG

Barbell Grind - 3 x 5

by Adrian D.
1 athletes joined

Program Description

Build strong body using compound exercises with lighter accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 02:47
  • Last Edited
    Jun 18, 2025 09:15

Summary

**Barbell Grind - 3 x 5** is a focused 10-week strength training program designed for serious lifters looking to build muscle and increase their lifting capacity. With three sessions per week, you'll tackle compound movements like squats, bench presses, and chin-ups, all structured around a 3x5 rep scheme to maximize strength gains. Each workout incorporates supersets to keep your heart rate up and your muscles challenged. Get ready to push your limits and see real progress in your strength journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Quadriceps
10.3%
Lats
10.3%
Glutes
9.6%
Hamstrings
9.6%
Front Delts
8.1%
Triceps
8.1%
Middle Delts
6.6%
Chest
5.9%
Abs
5.1%
Rear Delts
3.7%
Lower Back
3.7%
Biceps
2.2%
Adductors
1.5%
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
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
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Chin-Up (Weighted)
3 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
5 Reps
-
4A
Face Pull
3 Sets
8-10 Reps
-
4B
Glute-Ham Raise
3 Sets
8-10 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
5 Reps
-
2
Barbell Row
3 Sets
5 Reps
-
3
Bench Press (Barbell)
3 Sets
5 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
4B
Hanging Leg Raise
3 Sets
8-10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
5 Reps
-
3
Military Press (Barbell)
3 Sets
5 Reps
-
4A
Hammer Curl
3 Sets
8-10 Reps
-
4B
Triceps Pressdown
3 Sets
8-10 Reps
-