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Mazelnino’s Fullbody Barbellbuilding (WIP)

by Mazelnino
6 athletes joined

Program Description

You can alternatively run weeks 2 in each cycle on up to +5% and weeks 3 on up to +10%.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 02:28
  • Last Edited
    Aug 13, 2025 04:39

Summary

Mazelnino’s Fullbody Barbellbuilding is a comprehensive 12-week program designed for those looking to build strength and muscle using just a barbell. With three dedicated training days each week, you'll tackle compound movements like the Bent Over Row, Romanian Deadlift, and Overhead Press, ensuring a balanced approach to full-body development. This program is perfect for lifters who want to maximize their time in the gym while focusing on effective, high-intensity workouts. Get ready to elevate your strength game and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Hamstrings
9.9%
Glutes
9.8%
Quadriceps
9.7%
Upper Back
8.9%
Lats
8.9%
Lower Back
8.9%
Chest
7.9%
Biceps
7.8%
Front Delts
7.8%
Middle Delts
4.8%
Abs
3.9%
Forearms
1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
55%
2
Romanian Deadlift (Barbell)
3
12 reps
55%
3
Dip (Weighted)
3
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
55%
2
Romanian Deadlift (Barbell)
4
12 reps
55%
3
Dip (Weighted)
4
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
12 reps
55%
2
Romanian Deadlift (Barbell)
5
12 reps
55%
3
Dip (Weighted)
5
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Dip (Weighted)
3
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
60%
3
Dip (Weighted)
4
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
60%
2
Romanian Deadlift (Barbell)
5
10 reps
60%
3
Dip (Weighted)
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
65%
2
Romanian Deadlift (Barbell)
3
8 reps
65%
3
Dip (Weighted)
3
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
65%
3
Dip (Weighted)
4
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
65%
2
Romanian Deadlift (Barbell)
5
8 reps
65%
3
Dip (Weighted)
5
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Dip (Weighted)
3
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
70%
3
Dip (Weighted)
4
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
6 reps
70%
2
Romanian Deadlift (Barbell)
5
6 reps
70%
3
Dip (Weighted)
5
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
55%
2
Incline Bench Press (Barbell)
3
12 reps
55%
3
Chin-Up (Weighted)
3
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
55%
2
Incline Bench Press (Barbell)
4
12 reps
55%
3
Chin-Up (Weighted)
4
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
55%
2
Incline Bench Press (Barbell)
5
12 reps
55%
3
Chin-Up (Weighted)
5
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
60%
2
Incline Bench Press (Barbell)
3
10 reps
60%
3
Chin-Up (Weighted)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
60%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Chin-Up (Weighted)
4
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Incline Bench Press (Barbell)
5
10 reps
60%
3
Chin-Up (Weighted)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
65%
3
Chin-Up (Weighted)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Chin-Up (Weighted)
4
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
65%
3
Chin-Up (Weighted)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
70%
3
Chin-Up (Weighted)
3
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
6 reps
70%
3
Chin-Up (Weighted)
4
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
70%
2
Incline Bench Press (Barbell)
5
6 reps
70%
3
Chin-Up (Weighted)
5
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
55%
2
Deadlift (Barbell)
3
12 reps
55%
3
Bicep Curl (Barbell)
3
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
55%
2
Deadlift (Barbell)
4
12 reps
55%
3
Bicep Curl (Barbell)
4
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
55%
2
Deadlift (Barbell)
5
12 reps
55%
3
Bicep Curl (Barbell)
5
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Deadlift (Barbell)
3
10 reps
60%
3
Bicep Curl (Barbell)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Deadlift (Barbell)
4
10 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
60%
2
Deadlift (Barbell)
5
10 reps
60%
3
Bicep Curl (Barbell)
5
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Deadlift (Barbell)
3
8 reps
65%
3
Bicep Curl (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
4
8 reps
65%
3
Bicep Curl (Barbell)
4
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Deadlift (Barbell)
3
8 reps
65%
3
Bicep Curl (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
3
6 reps
70%
3
Bicep Curl (Barbell)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
4
6 reps
70%
3
Bicep Curl (Barbell)
4
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
6 reps
70%
3
Bicep Curl (Barbell)
5
6 reps
70%
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
12 Reps
55%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
55%
3
Dip (Weighted)
3 Sets
12 Reps
55%
Day 2
1
Front Squat (Barbell)
3 Sets
12 Reps
55%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
55%
3
Chin-Up (Weighted)
3 Sets
12 Reps
55%
Day 3
1
Overhead Press (Barbell)
3 Sets
12 Reps
55%
2
Deadlift (Barbell)
3 Sets
12 Reps
55%
3
Bicep Curl (Barbell)
3 Sets
12 Reps
55%