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Bodybuilding barbell and dumbbells only

by Liviu M.
3 athletes joined

Program Description

Just a personal program, trying to increase muscle mass only with barbell and dumbbells. Please be free to suggest improvements to it.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 06:25
  • Last Edited
    Nov 10, 2024 07:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 8
RPE 8
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 9
RPE 9
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 9.5
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
5
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
2
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
@8
@8
3
Good Morning
1 Set
1 Set
15-20 Reps
10-12 Reps
@8
@8
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1-5 Reps
1-3 Reps
@8
@8
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
1-5 Reps
1-3 Reps
@8
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
4
Seated Dumbbell Curl
1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
5
Bench Press (Wide Grip)
1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8