Barbell Club January 2025

Welcome to the 2025 Barbell Club Program Phase 1.

We return to a 2-day whole body split to kick off the new plan. Each day has a slight bias with Workout 1 being a lower body pull and upper body push and workout 2 being a lower body push and upper body pull. The exercise selection is simple we do this so you can understand the weight you can use. Variation can be as simple as changing variables such as reps, position in the program, tempo, volume, and angle we don’t always need to reinvent the wheel.

Good luck, keep tracking your number stick to the program and trust the process.

Workout no 1

                                                Set/reps          tempo rest

Trap bar deadlift                     6×8,8,6,6,4,4   3010    75

Bench press                            6×8,8,6,6,4,4   3010    75

RFE split squats                       4x12el             2020    60

Incline DB press                      4×12                2010    60

Seated OHP                             3×12                2020    30

Sled pushing-heavy                 3x1laps            0          30

Lateral + front raises               3×12+12          2020    90

Workout number 2

                                                Set/reps          tempo rest

Back squats                             6×8,8,6,6,4,4   3010    75

Chest supported rows             6×10,10,8,8,6  2011    75

front facing Step ups               3x12el             2020    60

Pull up/Mag cable pull downs 3xME/12         3001    60

Cable mid rows /seal row       3×15                2020    30

Cyclist squats -DB heavy         3×15                2020    30

DB bicep complex                   3×15+15+ME   2020    90