Barbell apocalypse
Wanna unleash the beast this is for you
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 8 reps | @8 | ||
| 1 | 5 reps | @9.5 | ||
| 1 | 2 reps | @9.5 | ||
| 2 | Cable Crossover | 2 | 0 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Seated Overhead Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 5 | Lateral Raise (Cable) | 2 | 12 reps | @9.5 |
| 6 | Upright Row (Cable) | 2 | 12 reps | @9.5 |
| 7 | Lateral Raise (Dumbbell) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 8 reps | @8 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 3 reps | @9 | ||
| 2 | Leg Extension | 2 | 0 reps | @10 |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps | @7 |
| 2 | 0 reps | @9.5 | ||
| 4 | Lying Leg Curl | 2 | 0 reps | @10 |
| 5 | Tricep Extension (Cable) | 1 | 0 reps | @6.5 |
| 1 | 0 reps | @7 | ||
| 1 | 0 reps | @10 | ||
| 6 | Skull Crusher (Dumbbell) | 1 | 0 reps | @8 |
| 1 | 0 reps | @9.5 | ||
| 1 | 0 reps | @10 | ||
| 7 | Overhead Tricep Extension (Cable) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 0 reps | @8 |
| 2 | 0 reps | @9.5 | ||
| 2 | Wide Grip Pull-Up | 2 | 0 reps | @10 |
| 3 | Lat Pulldown (Close Grip) | 2 | 0 reps | @9.5 |
| 1 | 0 reps | @10 | ||
| 4 | Cable Low Row | 2 | 0 reps | @10 |
| 5 | Chin-Up (Bodyweight) | 1 | 0 reps | @8 |
| 1 | 0 reps | @10 | ||
| 6 | Preacher car plate, loaded machine | 1 | 0 reps | @7 |
| 1 | 0 reps | @8 | ||
| 1 | 0 reps | @10 | ||
| 7 | Incline Curl (Dumbbell) | 1 | 0 reps | @8 |
| 1 | 0 reps | @9.5 | ||
| 1 | 0 reps | @10 | ||
| 8 | Bicep Curl (Cable) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Reverse Wrist Curl (Barbell) | 1 | 0 reps | @8.5 |
| 1 | 0 reps | @9.5 | ||
| 1 | 0 reps | @10 | ||
| 2 | Reverse Wrist Curl (Dumbbell) | 2 | 0 reps | @8 |
| 1 | 0 reps | @9.5 | ||
| 3 | Standing Calf Raise | 2 | 0 reps | @8 |
| 1 | 0 reps | @9.5 | ||
| 4 | Calf Raise (Bodyweight) | 3 | 0 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Barbell apocalypse is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Barbell apocalypse is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Barbell apocalypse is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
