Program Description
Full body program designed for the new or novice lifters, or someone coming back into training like I am. Designed as a 3 month cyclical program. Weight will remain the same for the full cycle, but reps increase by one each week. Select a weight that you can do for 10 at RPE 8 (2 reps left in tank). This will allow the RPE stimulus to raise with additional reps each week. Week 4 is a deload week just to keep muscles moving but at half weight. At the beginning of each 4 week cycle increase weight for lower body movements by 10lbs and upper body movements by 5.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 24, 2024 11:35
- Last EditedJun 18, 2025 08:30
Summary
Unleash your strength with the **Val - Tivar Full Body Assault**, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound movements like squats, deadlifts, and bench presses, ensuring a balanced approach to building muscle and enhancing overall fitness. This program is perfect for those with a garage gym setup, focusing on barbell exercises that engage multiple muscle groups for maximum efficiency. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Overhead Press (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Meadow Row
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 9
2
Stiff Leg Deadlift
4
11 reps
RPE 9
3
Bench Press (Barbell)
4
11 reps
RPE 9
4
Overhead Press (Barbell)
4
11 reps
RPE 9
5
Bent Over Row (Barbell)
4
11 reps
RPE 9
6
Meadow Row
4
11 reps
RPE 9
7
Tricep Extension (Cable)
4
11 reps
RPE 9
8
Bicep Curl (Barbell)
4
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Stiff Leg Deadlift
4
12 reps
RPE 9.5
3
Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Overhead Press (Barbell)
4
12 reps
RPE 9.5
5
Bent Over Row (Barbell)
4
12 reps
RPE 9.5
6
Meadow Row
4
12 reps
RPE 9.5
7
Tricep Extension (Cable)
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Stiff Leg Deadlift
4
10 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Overhead Press (Barbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Meadow Row
4
10 reps
RPE 6
7
Tricep Extension (Cable)
4
10 reps
RPE 6
8
Bicep Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
11 reps
RPE 9
2
Lunge (Dumbbell)
4
11 reps
RPE 9
3
Incline Bench Press (Barbell)
4
11 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
4
11 reps
RPE 9
5
Landmine Press
4
11 reps
RPE 9
6
Bench Press (Close Grip)
4
11 reps
RPE 9
7
Seated Dumbbell Curl
3
1
11 reps
RPE 9
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 9.5
2
Lunge (Dumbbell)
4
12 reps
RPE 9.5
3
Incline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 9.5
5
Landmine Press
4
12 reps
RPE 9.5
6
Bench Press (Close Grip)
4
12 reps
RPE 9.5
7
Seated Dumbbell Curl
4
12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Lunge (Dumbbell)
4
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Landmine Press
4
10 reps
RPE 8
6
Bench Press (Close Grip)
4
10 reps
RPE 8
7
Seated Dumbbell Curl
3
1
10 reps
RPE 8
-
8
Bicep Curl (Barbell)
3
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
11 reps
RPE 9
2
Good Morning
4
11 reps
RPE 9
3
Decline Bench Press (Barbell)
4
11 reps
RPE 9
4
Upright Row (Barbell)
4
11 reps
RPE 9
5
Skull Crusher (Barbell)
3
11 reps
RPE 9
6
Spider Curl
3
11 reps
RPE 9
7
Wrist Curls
3
11 reps
RPE 9
8
Standing Calf Raise
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 9.5
2
Good Morning
4
12 reps
RPE 9.5
3
Decline Bench Press (Barbell)
4
12 reps
RPE 9.5
4
Upright Row (Barbell)
4
12 reps
RPE 9.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 9.5
6
Spider Curl
3
12 reps
RPE 9.5
7
Wrist Curls
3
12 reps
RPE 9.5
8
Standing Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
RPE 8
6
Spider Curl
3
10 reps
RPE 8
7
Wrist Curls
3
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
10 Reps
@8
2
Stiff Leg Deadlift4 Sets
10 Reps
@8
3
Bench Press (Barbell)4 Sets
10 Reps
@8
4
Overhead Press (Barbell)4 Sets
10 Reps
@8
5
Bent Over Row (Barbell)4 Sets
10 Reps
@8
6
Meadow Row4 Sets
10 Reps
@8
7
Tricep Extension (Cable)4 Sets
10 Reps
@8
8
Bicep Curl (Barbell)4 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)4 Sets
10 Reps
@8
2
Lunge (Dumbbell)4 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)4 Sets
10 Reps
@8
4
One Arm Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
5
Landmine Press4 Sets
10 Reps
@8
6
Bench Press (Close Grip)4 Sets
10 Reps
@8
7
Seated Dumbbell Curl3 Sets
1 Set
10 Reps
@8
-
8
Bicep Curl (Barbell)3 Sets
21 Reps
@8
Day 3
1
Front Squat (Barbell)4 Sets
10 Reps
@8
2
Good Morning4 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)4 Sets
10 Reps
@8
4
Upright Row (Barbell)4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)3 Sets
10 Reps
@8
6
Spider Curl3 Sets
10 Reps
@8
7
Wrist Curls3 Sets
10 Reps
@8
8
Standing Calf Raise3 Sets
10 Reps
@8