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Barbell Bending Barbary

by Florian Zieseniß

Program Description

Minimalist strength und muscle building program focused on barbell compound movements plus some key isolation excercises. Full body 3 times per week. Six excercises per day to keep it simple.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 01:39
  • Last Edited
    Feb 20, 2025 03:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Squat (Barbell)
1
25-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Barbell Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
2
20 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Barbell Row
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
16 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
French Press
2
10 reps
-
6
Alternating Dumbbell Curl
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Underhand Lat Pulldown
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Squat (Barbell)
1 Set
25-30 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Squat (Barbell)
2 Sets
16 Reps
-
3
Barbell Row
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
French Press
2 Sets
10 Reps
-
6
Alternating Dumbbell Curl
2 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Bench Press (Barbell)
2 Sets
20 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
French Press
2 Sets
10 Reps
-
6
Alternating Dumbbell Curl
2 Sets
15 Reps
-