Barbell Club May 2025

Welcome to the May 2025 Barbell Club Program Phase 5.

Sticking to the same day split as April but changing up the reps and sets. You’re A exercise will be either a classic 5,3,1,5,3,1 format, you’ll be building up to some heavy singles or if you knew and want some more volume you can do a 7,5,3,7,5,3 rep scheme as always remember these numbers are NOT warm up sets they are WORKING sets. The program then goes into supers building on your basic lifts, we have stuck to a simple set of exercise that you know so you can focus on the form and weights your liftings and begin to push some weight and work on that mind muscle connection.

Trusts the process it doesn’t need to be complicated or fancy it needs to be be done well and hard ……..and then you do it again.

Upper

Sets/reps                             Tempo                   Rest

A               Barbell Bench Press                    6 sets x 5,3,1,5,3,1      3010                       90-120

B1           Seated BB OH press                    4 sets x 6 reps                  2011                       90

B2           Flat DB flys                                           4setc 8-10 reps               3010                       60

C1           EZ bar skull crushes                     3 sets x 8-10 reps          3110                       60

C2           Poliquin laterial raises                3 sets x 10-12                   2011                       60

D1           Banded floor rev crunches    3 sets x 8-10 reps          3100                       60

D2           Heavy side bends                           3 sets x 10-15es            1010                       60

                  Lower

A               Barbell Squats                                  6 sets x 5,3,1,5,3,1      30X1                       90-120

B1           BB hip thrusts                                    4 sets x6 reps                   10X3                       60

B2           DB rev drop lunges                        4 sets x6el reps              2020                       90

C1           HE cyclist squats                            3 sets x 20 reps               1010                       20

C2           Leg ext -drop set                              3 sets x 12,10,8,6         2110                       90

D1           Standing calf raises                      2 sets x24 rps                   1010                       30

D2           Seated calf raises                           2 sets x12-16 rps           1010                       60

                  Pull

A               Deadlifts TRAP BAR                      6 sets x 5,3,1,5,3,1      20X1                       90-120

B1           Pull-Ups -weighted/negatives/assisted                            4 sets x 6 reps                  31X1     60

B2           Cable mid rows                                                                                      4 sets x 8-12 reps          3011     90

C1           EZ bar preacher curls                                                                       3 sets x 8-10 reps          21X1     60

C2           Incline DB curls                                                                                      3 sets x 12-15 reps       2020     60

D1           pronated T DB holds – light                                                          2 sets x 30-60sec                            30

D2           pronated Y holds – light                                                                   2 sets x 30-60sec                            60