Barbell Club November 2024
Into phase 4 of our current Barbell club program. In this phase we are breaking the split down even more and giving a little bit more direction to the program and the gains. You’ll be starting your exercise with some heavy lifting, working in that 80-85% of your 1RM range. Make sure you’re warming up well with a least 3-4 warm-up set before you even start your 6 working sets… yes 6 actual working sets!
As you begin to work down the list the set comes down and the reps go up as with all our lifting the tempos are controlled, and we focus on squeezing the right muscles at the right time. You can make it through every workout if you stick to the rest periods, set your equipment up well and save the gossip for a full-fat flat white post-training.
Good luck, keep tracking your number stick to the program and trust the process.
Uppers-push
Exercise set/reps Tempo Rest
A Bench press 6×3 3010 90
B1 Incline Db press 3×6-8 3010 60
B2 cable pull downs 3×6-8 3010 60
C1 Flat DB flys 3×10-12 2020 30
C2 Horizontal ring rows 3×10-12 2020 30
C3 Press ups 3x ME 1010 60
D1 Lying Db triceps 2×12-15 1010 0
D2 Cable press downs 2×12-15 1010 60
Upper-pull
Exercise set/reps Tempo Rest
Pull-ups -weighted 6×3 3010 90
B1 Seated mid cable rows 3×6-8 3010 60
B2 Seated DB OH press 3×6-8 3010 60
C1 Straight arm cable row 3×10-12 2020 30
C2 Seated lateral raises 3×10-12 2020 30
C3 Chest supported rev flys 3×10-12 2020 60
D1 EZ standing curls 2×12-15 1010 15
D2 Db incline curls 2×12-15 1010 60
Lower-pull
Exercise set/reps Tempo Rest
A Deadlifts 6×3 3010 90
B1 Hip bridges 4×6-8 2020 60
B2 Db Walking lunges 4×8-12el 2020 60
C1 Banded good mornings 3×15-20 2012 30
C2 Bulgarian splits squats -light 3x15el 2020 60
D1 45% back extensions 2×15-20 2003 60
Lower-push
Exercise set/reps Tempo Rest
A Back squats 6×3 3010 90
B1 DB Front facing step up 3×12 el 2020 60
B2 BB RDL 4×12-15 2012 60
C1 Cyclist goblet squats 3×15 2020 30
C2 Seated calf raise 3×20-24 2020 60
D Leg ext -drop set 1×10,10,10,10 2020 –