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Barbell Work

by Bhavin S.

Program Description

Using a barbell for minimalist workout

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2025 07:45
  • Last Edited
    Nov 19, 2025 02:51
Muscle Engagement
Front
Back
MuscleSet
Abs
21%
Triceps
12.1%
Quadriceps
9.9%
Upper Back
8.8%
Front Delts
7.7%
Glutes
7.7%
Hamstrings
5.5%
Chest
5.5%
Biceps
5.5%
Middle Delts
4.4%
Lats
3.3%
Adductors
2.2%
Lower Back
2.2%
Forearms
2.2%
Cardio
1.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Squat (Barbell)
3
6-12 reps
-
3
Deadlift (Barbell)
3
6-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5
Bench Press (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Skull Crusher (Barbell)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Pendlay Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
Day 2
1
Cardio
1 Set
40 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Pendlay Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
Day 4
1
Cardio
1 Set
40 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Pendlay Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
Day 6
1
Cardio
1 Set
40 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-