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Barbell only Bodybuilding

by Luke Trains

Program Description

To build muscle and strength using only a barbell, some plates, a rack, a bench, and maybe some gymnastic rings

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 03, 2026 10:02
  • Last Edited
    Feb 18, 2026 08:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Quadriceps
11.9%
Triceps
11.9%
Glutes
11.6%
Chest
7.9%
Front Delts
7.9%
Lats
6%
Upper Back
6%
Biceps
6%
Abs
5.6%
Lower Back
4.6%
Forearms
3%
Adductors
2.6%
Middle Delts
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Front Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
JM Press
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lunge (Barbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Overhead Press (Barbell)
3 Sets
10 Reps
-
5A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
10 Reps
-
Day 2
1
Nordic Curl
2 Sets
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
2 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
8 Reps
-
4
Chin-Up (Weighted)
3 Sets
8 Reps
-
5
JM Press
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Nordic Curl
2 Sets
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Lunge (Barbell)
3 Sets
10 Reps
-