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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 07, 2025 02:57
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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
-