Barbell Club March 2025

Welcome to the March 2025 Barbell Club Program Phase 3.

We holding tight with the classic 3-day split this month, we want to keep building that base and working the whole body. As famous body builder once said “if you want bigger arm do more squats. “ maybe not but build a solid balanced healthy body and physic is about balance and not leaving any areas untouched……Lets make sure we touch everything.

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

Workout number 1

No           EXERCISE                                              sets                         reps                         rest

A1            Back Squat                                           5 sets                     5 reps                    60

A2            Push-Ups                                               5 sets                     AMRAP                 90

B1           Romanian Deadlifts                     4 sets                     8–12 reps            60

B2           One-Arm Overhead Press       4 sets                     8–12 reps            60

C1           DB step ups                                         3 sets                     8–12 reps            30

C2           Lateral Raises                                    3 sets                     8–12 reps            90

D              Farmer Carries-heavy                2/3 sets                40 steps              60

Workout number 2

No           EXERCISE                                              sets                         reps                         rest

A1            Chin-Up weighted                          5 sets                     5 reps                    60

A2            FFE Split Squat                                 5 sets                     8-12 reps            90

B1           Deadlift                                                    4 sets                     5 reps                    60

B2           seal rows                                                4 sets                     8-12 reps            60

C1           Dumbbell Curls                               3 sets                     8–12 reps            45

C2           Triceps Extensions-Cable       3 sets                     8–12 reps            45

C3           EZ bar peach curls                        3 sets                     8–12 reps            45

C4           EZLying skull crushers               3 sets                     8–12 reps            90

Workout number 3

No           EXERCISE                                              sets                         reps                         rest

A1            Bench Press                                        5 sets                     5 reps                    60

A2            One-Arm Rows                                 5 sets                     8–12 reps            90

B1           Incline DB press                              4 sets                     8–12 reps            60

B2           Ring rows -slow                                4 sets                     MAX effort         60

C              Core Circuit (3 rounds):

• Plank – 45 seconds
• Russian Twists – 15 reps per side
• Rev crunch– 15-20 reps