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Barbell Club Phase 8 – The Venice Beach Experience

Posted 31st July 2016 by Jenna Fisher


For the next phase of the programme we will be using parts of Arnold Schwarzenegger’s Blueprint for building mass. 

The full Blueprint is six days on and one day off with two leg days, two chest and back days and two days of shoulders and arms. Since Barbell Club is only two sessions per week I have adapted the format so that we can continue with the upper/lower mix in both classes. 

Session 1 will focus on legs, shoulders and arms. Session 2 on legs, chest and back. Since not everyone can attend both sessions I have added one back exercise to session 1 and one shoulder exercise to session 2 so that these muscle groups are not absent from your training. 

With a few exceptions each exercise will begin with a 30 rep set followed by 12, 10, 8 and 6. If your focus is size and shape, time each set to last 40-60 seconds. If your focus is strength, change the reps to 30, 8, 6, 4, 2 in the second two weeks. Increase the weight as you decrease the reps for as long as you can maintain good form. 

Since a class of 20 has many different goals and levels of training experience I am happy to talk to you individually to alter rep ranges and tempos to best suit your needs.

Dress code: sleeveless vests and short shorts.

Barbell Club Phase 8 Training Plan