Barbell Club October 2024
Into phase 3 of our current Barbell club program. The first 2 phases were very much a whole-body style approach to give you a rounded base to build from. In phase 3 we are breaking the program down into 4 sessions with 2x upper and 2x lower ideally you would cycle through all 4 programs but as always if you want to work on specific talk to your coach. Balance is key to building a solid tone and a well-rounded unit. Don’t neglect any movements. We are going to roll with this program for 6 weeks so we can buy into it. Keep an eye on the board as there will be small changes as we move through the weeks.
Good luck, keep tracking your number stick to the program and trust the process.
Uppers
exercise set/reps Tempo Rest
A1 Bench press 5×5 plus 1×20@60% 3010 75
A2 Chest supported DB rows 5×8-12 2011 75
B1 OHP 4×6-12 3010 60
B2 cable pull downs 4×6-12 3010 60
C1 Incline DB fly’s 3×12-16 2020 30
C2 Tricep rope ext 3×12-20 2020 30
D DB curl -rev curls/hammer curls/curls 2×15+15+ME
Lower
exercise set/reps Tempo Rest
A1 Deadlifts 5×5 plus 1×20 3010 75
B1 Bulgarian splits squats 4×6-12 3010 60
B2 Lying hamstring curls-banded 4×12-16 3010 60
C1 HE DB goblet squats 3×16-20 2020 30
C2 Seated Calf raise 3×16-20 2020 30
D Walking lunges 1×50 2020
Uppers
exercise set/reps Tempo Rest
A1 Pull-ups (Banded) 5×5 plus 1xME 3010 75
A2 incline dB press 5×6-10 3010 75
B1 BB-OHP 4×8-12 3010 60
B2 KB gorilla rows 4×8-12 3010 60
C1 Seated lateral raises 3×12-16 2020 30
C2 DB Zotterman curls 3×12-20 2020 60
D DB tricep-skull crushes/narrow press 2×15+ME
Lower
exercise set/reps Tempo Rest
A1 Back squats 5×5 plus 1×20 3010 75
B1 BB RDL 4×8-12 31X1 60
B2 Split squats (HE) 4×16-20 2012 60
C1 BB Hip thrusts 3×12-16 2020 30
C2 Standing Calf raise 3×20-24 2020 60
D leg ext. 1×50 2020 –