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Dad’s barbell hypertrophy

by Harry H.
1 athletes joined

Program Description

Barbell focused hypertrophy. Giant set the barbell movements. Practice Olympic movements with wooden stick for warmup/between sets. Train triathlon off day

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 17, 2024 05:37
  • Last Edited
    Dec 06, 2024 11:29
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Yates Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Pullover (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6
3
Yates Row
3
10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 6
5
French Press
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Yates Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Pullover (Dumbbell)
3 Sets
12 Reps
@8
6
Upright Row (Barbell)
3 Sets
15 Reps
@6
Day 2
1
Front Squat (Barbell)
3 Sets
8 Reps
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@6
3
Yates Row
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
8 Reps
@6
5
French Press
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@6