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The Barbarian

by Joey F.

Program Description

This workout aims to make you look like Conan the Barbarian and feel like him while you do it. It is a modified version of Arnold Schwarzenegger's workout but down to five days a week and has upper/lower body days instead of redoing the first three. This is to promote injury prevention/recovery as well as to spice things up.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2024 04:14
  • Last Edited
    Sep 23, 2024 08:56
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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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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
4
10 reps
10 reps
40%
60%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
40%
60%
3
Dumbbell Bench Pullover
4
10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Chin-Up (Bodyweight)
4
10 reps
6
Bent Over Row (Barbell)
4
10 reps
7
High Row
4
10 reps
8
Face Pull
4
12 reps
9A
Leg Raise (Captain's Chair)
4
10 reps
9B
Knee Raise (Captain's Chair)
4
10 reps
10
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
10 reps
40%
70%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
40%
70%
3
Dumbbell Bench Pullover
4
10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Chin-Up (Bodyweight)
4
10 reps
6
Bent Over Row (Barbell)
4
10 reps
7
High Row
4
10 reps
8
Face Pull
4
12 reps
9A
Leg Raise (Captain's Chair)
4
10 reps
9B
Knee Raise (Captain's Chair)
4
10 reps
10
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
10 reps
40%
80%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
40%
80%
3
Dumbbell Bench Pullover
4
10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Chin-Up (Bodyweight)
4
10 reps
6
Bent Over Row (Barbell)
4
10 reps
7
High Row
4
10 reps
8
Face Pull
4
12 reps
9A
Leg Raise (Captain's Chair)
4
10 reps
9B
Knee Raise (Captain's Chair)
4
10 reps
10
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
10 reps
10 reps
40%
99%
2
Incline Bench Press (Barbell)
4
1
10 reps
10 reps
40%
99%
3
Dumbbell Bench Pullover
4
10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Chin-Up (Bodyweight)
4
10 reps
6
Bent Over Row (Barbell)
4
10 reps
7
High Row
4
10 reps
8
Face Pull
4
12 reps
9A
Leg Raise (Captain's Chair)
4
10 reps
9B
Knee Raise (Captain's Chair)
4
10 reps
10
Abs Crunch (Weighted)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
4
10 reps
10 reps
40%
60%
2
Upright Row (Barbell)
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Arnold Press
3
10 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Hammer Curl
3
10 reps
8
Tricep Extension (Machine)
4
10 reps
9
Tricep Extension (Cable)
4
10 reps
10
Tricep Kickback
4
10 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
4
10 reps
10 reps
40%
70%
2
Upright Row (Barbell)
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Arnold Press
3
10 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Hammer Curl
3
10 reps
8
Tricep Extension (Machine)
4
10 reps
9
Tricep Extension (Cable)
4
10 reps
10
Tricep Kickback
4
10 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
4
10 reps
10 reps
40%
80%
2
Upright Row (Barbell)
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Arnold Press
3
10 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Hammer Curl
3
10 reps
8
Tricep Extension (Machine)
4
10 reps
9
Tricep Extension (Cable)
4
10 reps
10
Tricep Kickback
4
10 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
1
10 reps
10 reps
40%
99%
2
Upright Row (Barbell)
4
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Arnold Press
3
10 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Hammer Curl
3
10 reps
8
Tricep Extension (Machine)
4
10 reps
9
Tricep Extension (Cable)
4
10 reps
10
Tricep Kickback
4
10 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
10 reps
45%
60%
2
Lunge (Barbell)
4
12 reps
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Leg Curl
4
10 reps
60%
5
Leg Extension
4
10 reps
60%
6
Glute Kickback
3
10 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
10 reps
45%
70%
2
Lunge (Barbell)
4
12 reps
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Leg Curl
4
10 reps
70%
5
Leg Extension
4
10 reps
70%
6
Glute Kickback
3
10 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
10 reps
45%
80%
2
Lunge (Barbell)
4
12 reps
3
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Curl
4
10 reps
80%
5
Leg Extension
4
10 reps
80%
6
Glute Kickback
3
10 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
10 reps
10 reps
45%
99%
2
Lunge (Barbell)
4
12 reps
3
Deadlift (Barbell)
2
5 reps
RPE 10
4
Leg Curl
4
10 reps
99%
5
Leg Extension
4
10 reps
99%
6
Glute Kickback
3
10 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Arnold Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Bodyweight)
3
12 reps
8
Tricep Kickback
3
12 reps
9
Pull-Up (Bodyweight)
3
12 reps
10
Bent Over Row (Barbell)
3
12 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Arnold Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Bodyweight)
3
12 reps
8
Tricep Kickback
3
12 reps
9
Pull-Up (Bodyweight)
3
12 reps
10
Bent Over Row (Barbell)
3
12 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Arnold Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Bodyweight)
3
12 reps
8
Tricep Kickback
3
12 reps
9
Pull-Up (Bodyweight)
3
12 reps
10
Bent Over Row (Barbell)
3
12 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Arnold Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Dip (Bodyweight)
3
12 reps
8
Tricep Kickback
3
12 reps
9
Pull-Up (Bodyweight)
3
12 reps
10
Bent Over Row (Barbell)
3
12 reps
11A
Leg Raise (Captain's Chair)
4
10 reps
11B
Knee Raise (Captain's Chair)
4
10 reps
12
Abs Crunch (Weighted)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Box Jump
4
10 reps
4
Leg Extension
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Glute Kickback
3
12 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Box Jump
4
10 reps
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Glute Kickback
3
12 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Box Jump
4
10 reps
4
Leg Extension
3
12 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Glute Kickback
3
12 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 5
2
Deadlift (Barbell)
3
8 reps
RPE 5
3
Box Jump
4
10 reps
4
Leg Extension
3
12 reps
RPE 5
5
Leg Curl
3
12 reps
RPE 5
6
Glute Kickback
3
12 reps
7
Calf Raise (Leg Press)
5
12 reps
8A
Leg Raise (Captain's Chair)
4
10 reps
8B
Knee Raise (Captain's Chair)
4
10 reps
9
Abs Crunch (Weighted)
4
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
40%
60%
2
Incline Bench Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
40%
60%
3
Dumbbell Bench Pullover
4 Sets
10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Chin-Up (Bodyweight)
4 Sets
10 Reps
6
Bent Over Row (Barbell)
4 Sets
10 Reps
7
High Row
4 Sets
10 Reps
8
Face Pull
4 Sets
12 Reps
9A
Leg Raise (Captain's Chair)
4 Sets
10 Reps
9B
Knee Raise (Captain's Chair)
4 Sets
10 Reps
10
Abs Crunch (Weighted)
4 Sets
12 Reps
Day 2
1
Seated Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
40%
60%
2
Upright Row (Barbell)
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Arnold Press
3 Sets
10 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
Tricep Extension (Machine)
4 Sets
10 Reps
9
Tricep Extension (Cable)
4 Sets
10 Reps
10
Tricep Kickback
4 Sets
10 Reps
11A
Leg Raise (Captain's Chair)
4 Sets
10 Reps
11B
Knee Raise (Captain's Chair)
4 Sets
10 Reps
12
Abs Crunch (Weighted)
4 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
45%
60%
2
Lunge (Barbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
5 Reps
@8
4
Leg Curl
4 Sets
10 Reps
60%
5
Leg Extension
4 Sets
10 Reps
60%
6
Glute Kickback
3 Sets
10 Reps
7
Calf Raise (Leg Press)
5 Sets
12 Reps
8A
Leg Raise (Captain's Chair)
4 Sets
10 Reps
8B
Knee Raise (Captain's Chair)
4 Sets
10 Reps
9
Abs Crunch (Weighted)
4 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Arnold Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Dip (Bodyweight)
3 Sets
12 Reps
8
Tricep Kickback
3 Sets
12 Reps
9
Pull-Up (Bodyweight)
3 Sets
12 Reps
10
Bent Over Row (Barbell)
3 Sets
12 Reps
11A
Leg Raise (Captain's Chair)
4 Sets
10 Reps
11B
Knee Raise (Captain's Chair)
4 Sets
10 Reps
12
Abs Crunch (Weighted)
4 Sets
12 Reps
Day 5
1
Squat (Barbell)
3 Sets
12 Reps
@6
2
Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Box Jump
4 Sets
10 Reps
4
Leg Extension
3 Sets
12 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Glute Kickback
3 Sets
12 Reps
7
Calf Raise (Leg Press)
5 Sets
12 Reps
8A
Leg Raise (Captain's Chair)
4 Sets
10 Reps
8B
Knee Raise (Captain's Chair)
4 Sets
10 Reps
9
Abs Crunch (Weighted)
4 Sets
12 Reps