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Barbell apocalypse

by Beayden F.

Program Description

 This program is a four week power building/bodybuilding program to ensure you build strength and muscle I

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 09:29
  • Last Edited
    Jan 18, 2025 10:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9.5
2
Cable Crossover
2
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 9.5
6
Upright Row (Cable)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
RPE 7.5
RPE 8
RPE 9.5
2
Chest Fly (Dumbbell)
2
RPE 10
3
Bench Press (Dumbbell)
2
RPE 8
4
Chest Fly (Cable)
2
1
RPE 8
RPE 10
5
Seated Overhead Press (Dumbbell)
1
2
RPE 8.5
RPE 9.5
6
Upright Row (Cable)
2
RPE 9
7
Lateral Raise (Cable)
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9.5
2
Cable Crossover
2
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 9.5
6
Upright Row (Cable)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
RPE 7.5
RPE 8
RPE 9.5
2
Chest Fly (Dumbbell)
2
RPE 10
3
Bench Press (Dumbbell)
2
RPE 8
4
Chest Fly (Cable)
2
1
RPE 8
RPE 10
5
Seated Overhead Press (Dumbbell)
1
2
RPE 8.5
RPE 9.5
6
Upright Row (Cable)
2
RPE 9
7
Lateral Raise (Cable)
1
1
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
2
RPE 10
3
Romanian Deadlift (Barbell)
1
2
RPE 7
RPE 9.5
4
Lying Leg Curl
2
RPE 10
5
Tricep Extension (Cable)
1
1
1
RPE 6.5
RPE 7
RPE 10
6
Skull Crusher (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Seated Row (Cable)
1
1
RPE 8
RPE 9.5
4
Lat Pulldown (Close Grip)
3
RPE 10
5
Bayesian Curl
2
RPE 8
6
Hammer Curl (Cable)
2
RPE 8
7
Bicep Curl (Barbell)
2
RPE 10
8
Concentration Curl
2
RPE 7
9
Preacher car plate, loaded machine
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
2
RPE 10
3
Romanian Deadlift (Barbell)
1
2
RPE 7
RPE 9.5
4
Lying Leg Curl
2
RPE 10
5
Tricep Extension (Cable)
1
1
1
RPE 6.5
RPE 7
RPE 10
6
Skull Crusher (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Seated Row (Cable)
1
1
RPE 8
RPE 9.5
4
Lat Pulldown (Close Grip)
3
RPE 10
5
Bayesian Curl
2
RPE 8
6
Hammer Curl (Cable)
2
RPE 8
7
Bicep Curl (Barbell)
2
RPE 10
8
Concentration Curl
2
RPE 7
9
Preacher car plate, loaded machine
1
1
1
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Lat Pulldown (Close Grip)
2
1
RPE 9.5
RPE 10
4
Cable Low Row
2
RPE 10
5
Chin-Up (Bodyweight)
1
1
RPE 8
RPE 10
6
Preacher car plate, loaded machine
1
1
1
RPE 7
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
8
Bicep Curl (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
RPE 6.5
RPE 8
RPE 10
2
Sissy Squat
2
RPE 10
3
Leg Extension
2
1
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
RPE 8
RPE 10
5
Standing Calf Raise
2
RPE 10
6
Skull Crusher (Barbell)
1
1
RPE 8
RPE 9.5
7
Tricep Pushdown (Cable)
3
RPE 10
8
Tricep Extension (Barbell)
1
1
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 8
RPE 9.5
2
Wide Grip Pull-Up
2
RPE 10
3
Lat Pulldown (Close Grip)
2
1
RPE 9.5
RPE 10
4
Cable Low Row
2
RPE 10
5
Chin-Up (Bodyweight)
1
1
RPE 8
RPE 10
6
Preacher car plate, loaded machine
1
1
1
RPE 7
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
RPE 8
RPE 9.5
RPE 10
8
Bicep Curl (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
RPE 6.5
RPE 8
RPE 10
2
Sissy Squat
2
RPE 10
3
Leg Extension
2
1
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
RPE 8
RPE 10
5
Standing Calf Raise
2
RPE 10
6
Skull Crusher (Barbell)
1
1
RPE 8
RPE 9.5
7
Tricep Pushdown (Cable)
3
RPE 10
8
Tricep Extension (Barbell)
1
1
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
1
1
1
RPE 8.5
RPE 9.5
RPE 10
2
Reverse Wrist Curl (Dumbbell)
2
1
RPE 8
RPE 9.5
3
Standing Calf Raise
2
1
RPE 8
RPE 9.5
4
Calf Raise (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
1
1
1
RPE 8.5
RPE 9.5
RPE 10
2
Reverse Wrist Curl (Dumbbell)
2
1
RPE 8
RPE 9.5
3
Standing Calf Raise
2
1
RPE 8
RPE 9.5
4
Calf Raise (Bodyweight)
3
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
2 Reps
@6.5
@8
@9.5
@9.5
2
Cable Crossover
2 Sets
@10
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@8.5
5
Lateral Raise (Cable)
2 Sets
12 Reps
@9.5
6
Upright Row (Cable)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6.5
@8
@8.5
@9
2
Leg Extension
2 Sets
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
@7
@9.5
4
Lying Leg Curl
2 Sets
@10
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6.5
@7
@10
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
@8
@9.5
@10
7
Overhead Tricep Extension (Cable)
2 Sets
@10
Day 3
1
Lat Pulldown
1 Set
2 Sets
@8
@9.5
2
Wide Grip Pull-Up
2 Sets
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
@9.5
@10
4
Cable Low Row
2 Sets
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
@8
@10
6
Preacher car plate, loaded machine
1 Set
1 Set
1 Set
@7
@8
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
@8
@9.5
@10
8
Bicep Curl (Cable)
2 Sets
@10
Day 4
1
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
@8.5
@9.5
@10
2
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
@8
@9.5
3
Standing Calf Raise
2 Sets
1 Set
@8
@9.5
4
Calf Raise (Bodyweight)
3 Sets
@10