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Chell PHUL - Barbell

by mike C.
3 athletes joined

Program Description

Powerbuilding - Power, Strength, and Hypertrophy Ensures a balance of strength and hypertrophy using only barbell, trap bar, ez curl equipment. 4 day/week Power Days: Ensure longer rest between sets (2-3 minutes), sometimes up to 5 minutes for heavy compounds. Hypertrophy Days: Keep rest shorter (60-90 seconds). Upper Body - Power Lower Body - Power Rest/Active Recovery Upper Body - Hypertrophy Lower Body - Hypertrophy Rest/Active Recovery Rest/Active Recovery

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 07, 2024 08:07
  • Last Edited
    Oct 28, 2024 02:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
75%
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
3-6 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Overhead Press (Barbell)
3
5-8 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
75%
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Romanian Deadlift (Trap Bar)
3
6-10 reps
-
4
Zercher Squat (Barbell)
3
6-10 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Floor Press (Barbell)
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Barbell)
3
12-15 reps
-
4
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
75%
2
Deadlift (Barbell)
3 Sets
3-5 Reps
75%
3
Romanian Deadlift (Trap Bar)
3 Sets
6-10 Reps
-
4
Zercher Squat (Barbell)
3 Sets
6-10 Reps
-
5
Standing Calf Raise
4 Sets
6-10 Reps
-
Day 4
1
Zercher Squat (Barbell)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Lunge (Barbell)
3 Sets
12-15 Reps
-
4
Romanian Deadlift (Trap Bar)
3 Sets
12-15 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-6 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
3-6 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Floor Press (Barbell)
3 Sets
8-12 Reps
-
3
Pendlay Row
3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
5
Upright Row (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
8
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-