Barbell Club April 2025

Welcome to the April 2025 Barbell Club Program Phase 4.

We are splitting it down this month into a more classic movement type style so you can really target those body areas. You’ll note the A and B exercise are stand alone and not super sets, as normal this is because we really want you to focus on building and shift some big tin on these movement. It time to test those foundations. The C and D are back with superset and higher reps but not less focus, please.

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

                  Upper

A               Barbell Bench Press @80%+                                    6 sets x 3-5                         90-120

B               Overhead Dumbbell Press -seated                    4 sets x 5-7 reps             90

C1           Incline Dumbbell Press                                                 3 sets x 8-10 reps          60

C2           Lateral Raises (Dumbbells or Machine)        3 sets x 12-15 reps       60

D1           Triceps Dips -assisted if needed                           3 sets x 8-10 reps          60

D2           Triceps Pushdowns                                                         3 sets x 12-15 reps       60

                  Lower

A               Barbell Squats @80%+                                                 6 sets x 3-5 @80%+                      90-120

B               Romanian Deadlifts                                                         4 sets x 5-7 reps                               90

C1           Bulgarian Split Squats -weighted                         3 sets x 10reps per leg                20

C2           Walking Lunges -weighted                                         3 sets x 12 steps per leg           90

C1           BB Hip Thrusts                                                                      3 sets x 12-15 reps                         30

C2           Standing calf raise                                                             3set x20-30 reps                              60

                  Pull

A               Deadlifts TRAP BAR-high handles                                         6 sets x 3-5 reps             90-120

B               Pull-Ups -weighted/negatives/assisted                            4 sets x 3-7reps             90

C1           Seal Barbell Rows                                                                                3 sets x 8-10 reps          60

C2           Heavy KB/BB shrugs                                                                          3 sets x 12-15 reps       60

D1           EZ preacher curls                                                                                 3 sets x 10-12 reps       60

D2           DB Zotrterman curls                                                                          3 sets x 10-12 reps       60