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Barbell apocalypse

by Beayden F.

Program Description

 This program is a four week power building/bodybuilding program to ensure you build strength and muscle I

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 09:29
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unleash your inner strength with the **Barbell Apocalypse**, a comprehensive 4-week program designed for serious lifters. Committed to four days a week, you'll focus on building raw power through a mix of barbell and cable exercises, targeting major muscle groups with precision. Each session is crafted to push your limits, featuring classic lifts like the Bench Press and High Bar Squat to maximize your strength gains. Get ready to transform your physique and dominate your workouts in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.3%
Triceps
12.2%
Lats
10.2%
Front Delts
9.7%
Chest
9%
Upper Back
8.7%
Middle Delts
7.9%
Quadriceps
6.9%
Hamstrings
5.3%
Forearms
4.2%
Calves
3.8%
Glutes
3.5%
Abs
2.4%
Adductors
1.2%
Lower Back
1.1%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9.5
2
Cable Crossover
2
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 9.5
6
Upright Row (Cable)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
RPE 7.5
RPE 8
RPE 9.5
2
Chest Fly (Dumbbell)
2
RPE 10
3
Bench Press (Dumbbell)
2
RPE 8
4
Chest Fly (Cable)
2
1
RPE 8
RPE 10
5
Seated Overhead Press (Dumbbell)
1
2
RPE 8.5
RPE 9.5
6
Upright Row (Cable)
2
RPE 9
7
Lateral Raise (Cable)
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9.5
2
Cable Crossover
2
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 9.5
6
Upright Row (Cable)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
RPE 7.5
RPE 8
RPE 9.5
2
Chest Fly (Dumbbell)
2
RPE 10
3
Bench Press (Dumbbell)
2
RPE 8
4
Chest Fly (Cable)
2
1
RPE 8
RPE 10
5
Seated Overhead Press (Dumbbell)
1
2
RPE 8.5
RPE 9.5
6
Upright Row (Cable)
2
RPE 9
7
Lateral Raise (Cable)
1
1
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
2
RPE 10
3
Romanian Deadlift (Barbell)
1
2
RPE 7
RPE 9.5
4
Lying Leg Curl
2
RPE 10
5
Tricep Extension (Cable)
1
1
1
RPE 6.5
RPE 7
RPE 10
6
Skull Crusher (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Seated Row (Cable)
1
1
RPE 8
RPE 9.5
4
Lat Pulldown (Close Grip)
3
RPE 10
5
Bayesian Curl
2
RPE 8
6
Hammer Curl (Cable)
2
RPE 8
7
Bicep Curl (Barbell)
2
RPE 10
8
Concentration Curl
2
RPE 7
9
Preacher car plate, loaded machine
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
2
RPE 10
3
Romanian Deadlift (Barbell)
1
2
RPE 7
RPE 9.5
4
Lying Leg Curl
2
RPE 10
5
Tricep Extension (Cable)
1
1
1
RPE 6.5
RPE 7
RPE 10
6
Skull Crusher (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Seated Row (Cable)
1
1
RPE 8
RPE 9.5
4
Lat Pulldown (Close Grip)
3
RPE 10
5
Bayesian Curl
2
RPE 8
6
Hammer Curl (Cable)
2
RPE 8
7
Bicep Curl (Barbell)
2
RPE 10
8
Concentration Curl
2
RPE 7
9
Preacher car plate, loaded machine
1
1
1
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Lat Pulldown (Close Grip)
2
1
RPE 9.5
RPE 10
4
Cable Low Row
2
RPE 10
5
Chin-Up (Bodyweight)
1
1
RPE 8
RPE 10
6
Preacher car plate, loaded machine
1
1
1
RPE 7
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
8
Bicep Curl (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
RPE 6.5
RPE 8
RPE 10
2
Sissy Squat
2
RPE 10
3
Leg Extension
2
1
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
RPE 8
RPE 10
5
Standing Calf Raise
2
RPE 10
6
Skull Crusher (Barbell)
1
1
RPE 8
RPE 9.5
7
Tricep Pushdown (Cable)
3
RPE 10
8
Tricep Extension (Barbell)
1
1
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Lat Pulldown (Close Grip)
2
1
RPE 9.5
RPE 10
4
Cable Low Row
2
RPE 10
5
Chin-Up (Bodyweight)
1
1
RPE 8
RPE 10
6
Preacher car plate, loaded machine
1
1
1
RPE 7
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
8
Bicep Curl (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
RPE 6.5
RPE 8
RPE 10
2
Sissy Squat
2
RPE 10
3
Leg Extension
2
1
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
RPE 8
RPE 10
5
Standing Calf Raise
2
RPE 10
6
Skull Crusher (Barbell)
1
1
RPE 8
RPE 9.5
7
Tricep Pushdown (Cable)
3
RPE 10
8
Tricep Extension (Barbell)
1
1
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
1
1
1
RPE 8.5
RPE 9.5
RPE 10
2
Reverse Wrist Curl (Dumbbell)
2
1
RPE 8
RPE 9.5
3
Standing Calf Raise
2
1
RPE 8
RPE 9.5
4
Calf Raise (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
1
1
1
RPE 8.5
RPE 9.5
RPE 10
2
Reverse Wrist Curl (Dumbbell)
2
1
RPE 8
RPE 9.5
3
Standing Calf Raise
2
1
RPE 8
RPE 9.5
4
Calf Raise (Bodyweight)
3
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
2 Reps
@6.5
@8
@9.5
@9.5
2
Cable Crossover
2 Sets
@10
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@8.5
5
Lateral Raise (Cable)
2 Sets
12 Reps
@9.5
6
Upright Row (Cable)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6.5
@8
@8.5
@9
2
Leg Extension
2 Sets
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
@7
@9.5
4
Lying Leg Curl
2 Sets
@10
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6.5
@7
@10
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
@8
@9.5
@10
7
Overhead Tricep Extension (Cable)
2 Sets
@10
Day 3
1
Lat Pulldown
1 Set
2 Sets
@8
@9.5
2
Wide Grip Pull-Up
2 Sets
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
@9.5
@10
4
Cable Low Row
2 Sets
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
@8
@10
6
Preacher car plate, loaded machine
1 Set
1 Set
1 Set
@7
@8
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
@8
@9.5
@10
8
Bicep Curl (Cable)
2 Sets
@10
Day 4
1
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
@8.5
@9.5
@10
2
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
@8
@9.5
3
Standing Calf Raise
2 Sets
1 Set
@8
@9.5
4
Calf Raise (Bodyweight)
3 Sets
@10