Barbell Club December 2024
You are entering phase 5 of your Barbell club program. This will carry you through Christmas and into the new year. In this phase, we are sticking to our split, which works well.
The exercise selection has some variation, but we have kept several exercises the same. We do this so you can understand the weight you can use. Variation can be as simple as changing simple variables such as reps, position in the program, tempo, volume, angle we don’t always need to reinvent the wheel.
Check the timing and rest period we are going to set the clock and have you all moving at the same time you’ll need t be organised and ready to grit the teeth and work on those pre-post Xmas gains.
Good luck, keep tracking your number stick to the program and trust the process.
Uppers-push
exercise set/reps Tempo Rest
A incline Bench press 4×5 1×20 3010 E2MO2M
B1 Seated DB OH press 4×10-12 3010 EMOM
B2 Ring rows 4×12-15 3010 EMOM
B3 Press ups -narrow 4x ME 2020 EMOM
C1 Face forward 75% bench shrug 3×12-15 2020 30
C2 Lateral raises 3×12-15 2020 60
D Cable/banded tricep ext 1×50 2020
Lower-push
exercise set/reps Tempo Rest
A Back squats 4×5 1×20 3010 E2MO2M
B1 Backward sled pulling 4x1lap-heavy 2020 EMOM
B2 Cyclist squats 4×15-20 2020 EMOM
B3 Wall sit 4x 40sec 0 EMOM
C1 Standing calf raises 3×20-24 2020 30
C2 seated Calf raise 3×16-20 2020 60
D Leg ext -drop set 1×10,10,10,10
Upper-pull
exercise set/reps Tempo Rest
A Pull ups 4×5 1×20 3010 E2MO2M
B1 Bench pronated seal rows 4×10-12 3010 EMOM
B2 Ring rows 4×16-20 3010 EMOM
B3 Isometric ring hold 4x 45sec EMOM
C1 Straight arm push downs 3×10-12 2020 30
C2 EZ bar curls 3×10-12 2020 60
D1 DB Curls Zotterman, hammer, cheat 2×12-15-ME 1010 60
Lower-pull
exercise set/reps Tempo Rest
A Sumo deadlifts 4×5 1×20 3010 E2MO2M
B1 DB Alt rev drop lunges 4×10-12el 3010 EMOM
B2 Banded KB swings 4×15-20 3010 EMOM
B3 Isometric DB hip bridge 4x40sec EMOM
C1 Bulgarian split squats 3x15el 1010 0
C2 walking lunges 3×24 2020 90
D1 45% back extensions 2×15-20 2003 60