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BoostcampPNG

Barbell

by Stanley Lee
1 athletes joined

Program Description

Workout

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 14, 2024 10:26
  • Last Edited
    Aug 19, 2024 09:40
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
2
Bench Press (Dumbbell)
3
12 reps
3
Dumbbell Push Press
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Plank
3
0.33 mins
8
Abs Crunch (Bodyweight)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Dumbbell Underhand Chest Fly
3
10 reps
4
Seated Military Press (Barbell)
3
12 reps
5
Front Raise
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Bench Press (Close Grip)
3
10 reps
8
Tricep Pushdown (Cable)
3
12 reps
9
Plank
3
0.42 mins
10
Farmer's Walk (Weighted)
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2A
Ring Push Up
3
8 reps
2B
Skull Crusher (Dumbbell)
3
12 reps
3
Arnold Press
3
10 reps
4
Front Raise
3
12 reps
5
Face Pull
3
10 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Single Arm Overhead Tricep Extension
3
12 reps
8
Farmer's Walk (Weighted)
3
0.66 mins
9
Plank
3
0.66 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
10 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3A
Landmine Press
3
12 reps
3B
Dumbbell Underhand Chest Fly
3
10 reps
4
Military Press (Barbell)
4
10 reps
5
Upright Row (Barbell)
3
12 reps
6
Rear Delt Fly (Cable)
3
12 reps
7
Tricep Kickback
4
12 reps
8
Plank
3
1 mins
9
Farmer's Walk (Weighted)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3A
Pullover (Dumbbell)
4
10 reps
3B
Dumbbell Underhand Chest Fly
4
10 reps
3C
Front Raise
3
12 reps
3D
Lateral Raise (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
12 reps
5
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
2
Incline Bench Press (Barbell)
4
10 reps
3
Military Press (Barbell)
3
10 reps
4
Overhead Extension (Dumbbell)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2A
Push Up
4
10 reps
2B
Bench Press (Dumbbell)
4
10 reps
3
Arnold Press
3
10 reps
4
Front Raise
3
10 reps
5
Face Pull
3
10 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Farmer's Walk (Weighted)
3
1 mins
8
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
4
12 reps
2A
Landmine Press
3
12 reps
2B
Chest Fly (Dumbbell)
3
10 reps
3
Military Press (Barbell)
4
10 reps
4
Upright Row (Barbell)
3
12 reps
5
Tricep Kickback
4
12 reps
6
Lying Leg Raise
3
10 reps
7
Farmer's Walk (Weighted)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
2
Bench Press (Barbell)
4
10 reps
3A
Pullover (Dumbbell)
4
10 reps
3B
Chest Fly (Dumbbell)
4
10 reps
3C
Front Raise
3
12 reps
3D
Lateral Raise (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Tricep Rope Push Down (Cable)
3
12 reps
5
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
2
T-Bar Row
3
12 reps
3
Single Arm Row (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
15 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Plank
3
0.33 mins
8
Lying Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Renegade Row
3
8 reps
3
Lat Pulldown
3
12 reps
4
Seated Row (Cable)
3
10 reps
5
Rear Delt Fly (Dumbbell)
3
8 reps
6
Bicep Curl (Barbell)
3
8 reps
7
Bicep Curl (Cable)
3
10 reps
8
Cable Crunch
3
0.25 mins
9
Farmer's Walk (Weighted)
3
0.58 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
T-Bar Row
4
10 reps
3
Chest Supported Row (Dumbbell)
4
12 reps
4
Single Arm High Row (Cable)
4
10 reps
5
Reverse Fly
4
10 reps
6
Shrug (Dumbbell)
3
18 reps
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
8
21s (EZ Bar)
3
21 reps
9
Mountain Climber
1
0.66 mins
10
Plank
1
0.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Inverted Row
4
10 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Seal Row
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Straight Arm Pulldown
3
12 reps
5B
Shrug (Barbell)
3
20 reps
6
Bicep Curl (Barbell)
4
12 reps
7
Hammer Curl
4
12 reps
8
Abs Crunch (Weighted)
3
0.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
3
Dumbbell Gorilla Row
4
10 reps
4
Rear Delt Fly (Dumbbell)
3
10 reps
5
Shrug (Barbell)
3
20 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Turkish Get Up
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Inverted Row
4
12 reps
3
Bent Over Row (Barbell)
4
10 reps
4
Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
20 reps
7
Bicep Curl (Cable)
3
10 reps
8
Mountain Climber
3
1 mins
9
Farmer's Walk (Weighted)
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
T-Bar Row
4
10 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4A
Single Arm Row (Cable)
4
10 reps
4B
Reverse Fly
4
10 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
21s (EZ Bar)
3
21 reps
7
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
12 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Seal Row
3
12 reps
4
Seated Row (Cable)
3
12 reps
5
Straight Arm Pulldown
3
12 reps
6
Shrug (Barbell)
4
20 reps
7
Bicep Curl (Barbell)
4
12 reps
8
Abs Crunch (Weighted)
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Inverted Row
4
10 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Rear Delt Fly (Dumbbell)
4
10 reps
5
Shrug (Barbell)
3
20 reps
6
21s (EZ Bar)
3
21 reps
7
Wrist Curls
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Deadlift (Dumbbell)
3
10 reps
3
Romanian Deadlift (Dumbbell)
3
12 reps
4
Lunge (Bodyweight)
3
10 reps
5
Standing Calf Raise
3
20 reps
6
Lying Leg Raise
3
10 reps
7
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
4
8 reps
3
Reverse Lunge (Dumbbell)
3
10 reps
4
Split Squat (Dumbbell)
3
10 reps
5
Calf Raise (Bodyweight)
3
20 reps
6
Lying Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Curtsy Lunge
3
10 reps
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
5
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
2
Deadlift (Barbell)
4
10 reps
3
Dumbbell Swing
4
12 reps
4
Walking Lunge (Dumbbell)
4
10 reps
5
Standing Calf Raise
4
20 reps
6
Hanging Leg Raise
3
10 reps
7
Farmer's Walk (Weighted)
3
0.75 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Deadlift (Barbell)
4
10 reps
3
Dumbbell Swing
3
10 reps
4
Glute Bridge (Barbell)
3
10 reps
5
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
2
Deadlift (Barbell)
4
8 reps
3
Reverse Lunge (Barbell)
3
10 reps
4
Split Squat (Barbell)
3
10 reps
5
Glute Bridge (Barbell)
3
10 reps
6
Standing Calf Raise
3
20 reps
7
Lying Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Curtsy Lunge
3
10 reps
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
5
Glute Bridge (Barbell)
3
8 reps
6
Calf Raise (Bodyweight)
3
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Deadlift (Barbell)
4
10 reps
3
Dumbbell Swing
4
12 reps
4
Glute Bridge (Bodyweight)
4
10 reps
5
Standing Calf Raise
4
20 reps
6
Farmer's Walk (Weighted)
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
2
Deadlift (Barbell)
4
10 reps
3A
Standing Calf Raise
3
25 reps
3B
Bulgarian Split Squat (Bodyweight)
3
10 reps
3C
Step-Up (Weighted)
3
10 reps
3D
Reverse Lunge (Dumbbell)
3
10 reps
3E
Lunge (Dumbbell)
3
10 reps
4
Abs Crunch (Weighted)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
10 reps
2
Deadlift (Dumbbell)
1
12 reps
3
Bench Press (Dumbbell)
3
10 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Seated Shoulder Press (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Tricep Extension (Dumbbell)
3
12 reps
8
Plank
2
0.33 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
2
Walking Lunge
1
16 reps
3
Deadlift (Barbell)
2
10 reps
4
Bench Press (Barbell)
2
10 reps
5
Bent Over Row (Dumbbell)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Seated Shoulder Press (Dumbbell)
2
10 reps
8
Bicep Curl (Dumbbell)
2
12 reps
9
Tricep Extension (Dumbbell)
2
12 reps
10
Plank
2
0.41 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Walking Lunge
1
10 reps
3
Deadlift (Barbell)
2
10 reps
4
Bench Press (Barbell)
2
10 reps
5
Bent Over Row (Dumbbell)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Seated Shoulder Press (Dumbbell)
2
10 reps
8
Bicep Curl (Dumbbell)
2
12 reps
9
Single Arm Overhead Tricep Extension
2
15 reps
10
Plank
1
0.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Walking Lunge (Dumbbell)
1
10 reps
3
Deadlift (Barbell)
2
10 reps
4
Bench Press (Barbell)
2
10 reps
5
Bent Over Row (Dumbbell)
2
10 reps
6
Seated Shoulder Press (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
12 reps
8
Tricep Extension (Dumbbell)
2
12 reps
9
Plank
3
0.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Squat
1
20 reps
2
Squat (Barbell)
5
5 reps
3
Bench Press (Barbell)
5
5 reps
4
Pull-Up (Bodyweight)
2
5 reps
5
Shrug (Barbell)
3
8 reps
6
Bicep Curl (Barbell)
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Rear Delt Fly (Dumbbell)
2
5 reps
5
Shrug (Dumbbell)
3
8 reps
6
Hammer Curl
2
8 reps
7
Single Arm Overhead Tricep Extension
2
8 reps
8
Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
2
Squat (Barbell)
5
5 reps
3
Bench Press (Barbell)
5
5 reps
4
Pull-Up (Bodyweight)
2
4 reps
5
Shrug (Barbell)
3
6 reps
6
Bicep Curl (Barbell)
2
8 reps
7
Skull Crusher (Barbell)
2
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Overhead Press (Barbell)
5
5 reps
4
Rear Delt Fly (Dumbbell)
2
5 reps
5
Shrug (Dumbbell)
3
8 reps
6
Hammer Curl
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
8
Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
2
Bent Over Row (Dumbbell)
2
12 reps
3
Pullover (Dumbbell)
2
12 reps
4
Shrug (Dumbbell)
5
12 reps
5
Rear Delt Fly (Dumbbell)
2
12 reps
6
Upright Row (Barbell)
2
12 reps
7A
Tricep Extension (Dumbbell)
2
12 reps
7B
Bicep Curl (Dumbbell)
2
12 reps
8A
Hammer Curl
2
12 reps
8B
Tricep Rope Push Down (Cable)
2
12 reps
Week 1
1 / 9 Weeks
Day 1
1
Push Up
3 Sets
15 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dumbbell Push Press
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Plank
3 Sets
0.33 mins
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
2
T-Bar Row
3 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Plank
3 Sets
0.33 mins
8
Lying Leg Raise
3 Sets
10 Reps
Day 3
1
Squat (Dumbbell)
3 Sets
10 Reps
2
Deadlift (Dumbbell)
3 Sets
10 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4
Lunge (Bodyweight)
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
20 Reps
6
Lying Leg Raise
3 Sets
10 Reps
7
Pallof Press
3 Sets
12 Reps
Day 4
1
Squat (Dumbbell)
2 Sets
10 Reps
2
Deadlift (Dumbbell)
1 Set
12 Reps
3
Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
8
Plank
2 Sets
0.33 mins