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Barbarian
by Brandon H.
Program Description
A hypertrophy program that includes the big four movements. As long as you train with genuine high intensity, not only will you get bigger but you’ll get stronger. I would eat slightly above maintenance calories if you’re following this program so you get the intended results. Make sure when you’re running this program, you warm up PRIOR to the working sets. If an exercise shows “3x12-15 you should be using the same weight and same intensity each set. Do what you need to do before hand to make sure you can accomplish this.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 19, 2024 06:15
Last Edited
Jun 19, 2024 09:15
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Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9.5
1B
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
@9.5
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9.5
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
@9.5
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9.5
4B
Push Up
3 Sets
AMRAP
@9.5
4C
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9.5
Day 2
1A
Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Front Squat (Barbell)
3 Sets
8-12 Reps
@9.5
2B
Sandbag Over Bar
3 Sets
3-5 Reps
@9.5
3A
Goblet Squat
3 Sets
15-20 Reps
@9.5
3B
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9.5
4
Neck Extension
3 Sets
15-20 Reps
@9.5
Day 3
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9.5
1B
Lat Pulldown
3 Sets
12-15 Reps
@9.5
2A
Barbell Row
3 Sets
10-12 Reps
@9.5
2B
Skull Crusher
3 Sets
12-15 Reps
@9.5
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9.5
3B
Face Pull
3 Sets
15-20 Reps
@9.5
4A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9.5
4B
Push Up (Weighted)
3 Sets
15-20 Reps
@9.5
5
Windshield Wipers
3 Sets
15-20 Reps
@9.5
Day 4
1A
Squat (Barbell)
3 Sets
8-12 Reps
@9.5
1B
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9.5
2B
Walking Lunge (Dumbbell)
3 Sets
15-20 Reps
@9.5
3A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9.5
3B
Neck Curl
3 Sets
15-20 Reps
@9.5
Day 5
1A
Arnold Press
3 Sets
12-15 Reps
@9.5
1B
Shrug (Dumbbell)
3 Sets
15-20 Reps
@9.5
2A
Dip (Bodyweight)
3 Sets
AMRAP
@9.5
2B
Towel Curl
3 Sets
12-15 Reps
@9.5
3A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9.5
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9.5
4A
T-Bar Row
3 Sets
12-15 Reps
@9.5
4B
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9.5