Barbell Club Febuary 2025

Welcome to the February 2025 Barbell Club Program Phase 2.

It’s a classic 3-day split this month, building on the whole-body workouts you did in January. We are looking for your A exercise to be heavy working into the 75% 1RM plus range. Make sure you warm up well and make sure your working sets are working sets NOT extended warm-up sets.

Your B, C and D exercises return to a superset format. These are about squeezing and overloading the right muscles don’t be lazy with your form and range of movement.

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

workout number 1                                          Chest and tripes

No       exercise                                               reps/sets         tempo             rst

A          Bench press                                        5×5-8               3010                90-120

B1        Incline DB press                                  4×6-8               3101                60

B2        Flat DB fly’s                                         4×8-12             2101                90

C1        Dips -assisted if needed                      3x 6-8              3010                30

C2        single arm lying DB tricep ext             3×10-12           2101                30

C3        Rope cable tricep ext                          3×12-15           2011                90

D          lying plate squeeze press                    1×50

workout number 2                                          Back and Biceps

No       exercise                                               reps/sets         tempo             Rest

A          Deadlifts-low pins/straps                    5×3-5               3112                90-120

B1        Pull-ups -assisted if needed                4×6-10+           3101                60

B2        DB/BB bent over rows                         4×8-12             2112                90

C1        EZ bar preacher curls-sml triangles    3×8-12             3010                60

C2        DB incline curls                                   3×10-12           2020                60

D1       Rings rows -face pulls                         3×12-15           2020                30

D2       KB swing shrugs                                  3×12-15           1010                60

workout number 3                                          Legs and shoulders

No       exercise                                               reps/sets         tempo             Rest

A          Squats                                                 5×3-5               3101                90-120

B1        Db Bulgarian split squats                    4x8el               3101                60

B2        BB OH military press                           4×6-8               2112                90

C1        DB see-saw press                                3×8-12es         3010                60

C2        Lateral raise                                        3×10-12           2020                60

D1       Cyclist DB goblet squats                      3×20                1010                30

D2       DB RDL                                                            3×20    1010                60