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BoostcampPNG

Buff dudes beginner

by Danny T.
3 athletes joined

Program Description

Barbell proficiency

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2023 05:59
  • Last Edited
    Jul 13, 2024 03:54
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Overhead Press (Barbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Upright Row (Dumbbell)
5
6 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Dumbbell Row
5
6 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
5
5 reps
-
5
Chin-Up (Bodyweight)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Overhead Press (Barbell)
5 Sets
5 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
4
Upright Row (Dumbbell)
5 Sets
6 Reps
-
5
Hanging Leg Raise
3 Sets
8 Reps
-
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
-
2
Dumbbell Row
5 Sets
6 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
-