Barbell Club September 2024
Welcome to the September 2024 Barbell Club.
September BB club is still aimed at building those foundations. You’ll be sticking to a basic lifting program. There is a bit more of a bias on this program with a lower pull and upper push and a lower push and upper pull.
As last month there are 2 programs days 1-3 (Monday-Saturday) and days 2-4 (Wednesday and Sunday) ideally, you’ll do both programs at least once each and if possible, you’ll aim to do both programs twice a week. Make sure you note your lifting numbers and work to your lifting percentages. Stick to the tempos and rest period chase the deep burn and most importantly enjoy your training.
| Workout days 1 and 3 | ||||
| exercise | set/reps | Tempo | Rest | |
| A1 | Deadlifts | 5×5 | 3010 | 75 |
| A2 | Bench press | 5×5 | 3010 | 75 |
| B1 | Bulgarian split squats | 3x12el | 3010 | 60 |
| B2 | DB incline press | 3×12 | 3101 | 60 |
| C1 | BB Hip bridges | 3×20 | 2011 | 45 |
| C2 | Db skull crushes | 3×12-15 | 3010 | 45 |
| C3 | Banded goodmornings | 3×20 | 2020 | 45 |
| C4 | Rope tricep ext | 3×12-15 | 30X0 | 90 |
| D | Walking lunges -weight plate | 1x50steps | 1010 | 0 |
| Workout days 2 and 4 | ||||
| exercise | set/reps | Tempo | Rest | |
| A1 | Back squats | 5×5 | 3010 | 75 |
| A2 | Pull ups -weighted | 5×5 | 3101 | 75 |
| B1 | Sled pulling with straps-heavy | 3x2laps | 2020 | 60 |
| B2 | 1arm DB rows | 3x12es | 3011 | 60 |
| C1 | Ring rows | 3×15 | 2011 | 45 |
| C2 | BB curls | 3×15 | 2011 | 45 |
| C3 | incline db shrugs 60dgrs | 3×15 | 3011 | 45 |
| C4 | DB Hammer curls | 3×15 | 3010 | 90 |
| D | Banded face pulls | 1×30 | 1010 | 0 |