logo
BoostcampPNG

TurboLift - Barbells

by David J.
6 athletes joined

Program Description

Barbells focused program using Alex Bromley's Bullmastiff for basic structure 1 main exercise, 1 support exercise per day, plus 1-3 accessories 2, Three week Waves, Progression from 65%, 70%, 75%, 80%, 85%, 95% on main lifts, RPE on support lifts, Hypertrophic rep range for accessories

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2024 06:16
  • Last Edited
    Jun 18, 2025 08:50

Summary

TurboLift - Barbells is a dynamic 6-week program designed to elevate your strength training with a focus on barbell exercises. Committing just four days a week, you’ll tackle a blend of foundational lifts like squats and deadlifts, along with accessory movements to enhance muscle growth and stability. Each session is structured to progressively challenge your limits, ensuring you build power and endurance while honing your technique. Perfect for those ready to take their training to the next level in the comfort of their garage gym!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
65%
2
Good Morning
3
6 reps
RPE 6
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
70%
2
Good Morning
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
75%
2
Good Morning
3
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
80%
2
Good Morning
3
6 reps
RPE 9
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
85%
2
Good Morning
3
6 reps
RPE 6
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
95%
2
Good Morning
3
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
65%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
70%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
80%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
85%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
95%
2
Upright Row (Barbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
65%
2
Front Squat (Barbell)
3
6 reps
RPE 6
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
80%
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
85%
2
Front Squat (Barbell)
3
6 reps
RPE 6
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
95%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
65%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
70%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
75%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
80%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
85%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
95%
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
7 Sets
5 Reps
65%
2
Good Morning
3 Sets
6 Reps
@6
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
65%
2
Upright Row (Barbell)
3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
7 Sets
5 Reps
65%
2
Front Squat (Barbell)
3 Sets
6 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Barbell)
7 Sets
5 Reps
65%
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-