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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
    Apr 28, 2025 10:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-