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The Brutal Barbarian

by Christiaan E.
6 athletes joined

Program Description

The ultimate hypertrophy program to turn yourself into a barbarian.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2024 10:22
  • Last Edited
    Jun 18, 2025 09:14

Summary

Unleash your inner warrior with "The Brutal Barbarian," an intense 8-week program designed to sculpt your physique and build raw strength. Committing to 5 days a week, you'll tackle a variety of exercises targeting major muscle groups, including chest, arms, and legs, using a mix of barbells, machines, and cables. Each workout pushes your limits with high-intensity sets, ensuring you not only gain muscle but also enhance your overall fitness. Get ready to transform your body and dominate your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
9.8%
Middle Delts
9.5%
Quadriceps
9.1%
Chest
8.9%
Lats
7.5%
Glutes
7.4%
Upper Back
7.2%
Hamstrings
7%
Biceps
6.2%
Abs
5%
Lower Back
4.7%
Calves
2.7%
Forearms
2.1%
Adductors
0.8%
Rear Delts
0.8%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10