Barbell Club July 2025
Welcome to the July 2025 Barbell Club Program Phase 7
A new month a new BB club program. We are Looking to build some solid basic strength in you A movement, please choose 1 movement build up to a good solid 3rm before you start you actual 6 working set the working set need to be up in that 90% range, you’ll need all the rest and a friend to spot you through the last sets.
Your B exercises will be done on a 75sec running clock, so you need to be organised and have all your exercise set up don’t fear the weight we want a solid pump, and some grind out of the last few reps.
Your C will be done as an ARAP (as many rounds as possible) don’t rush around move smoothly from exercise-to-exercise focus on form and squeezing every rep.
Trusts the process it doesn’t need to be complicated or fancy it needs to be done well and hard ……..and then you do it again.
Workout no 1
Choose 1 exercise for you A movement E3MO3M
set reps tempo
A Bench press 6 3 3010
A Deadlifts 6 3 3010
Exercise B to be every 75 seconds for 12mins or 4 rounds
set reps tempo
B1 Inclined DB press 5 12 2010
B2 DB Rev drop lunges 5 8el 2010
B3 ME press ups 5 ME 1010
B4 DB RDL 5 12 2010
Finisher10min AMRAP reps tempo
C1 Sit ups 24 2020
C2 lying Db triceps ext 15 2020
C3 Side bends – heavy KB (12/12) 2020
C4 Banded triceps ext 15 2020
Workout number 2
Choose 1 exercise for you A movement E3MO3M
set reps tempo
A Back squat 6 3 3010
A Pull ups -weighted 6 3 30X1
Exercise B to be every 75 seconds for 12mins or 4 rounds
set reps tempo
B1 HE Bulgarian split squats 4 12el 2020
B2 Chest supported DB rows 4 12 2020
B3 squats jumps 4 ME-unbroken xxxx
B4 Ring rows 4 16 xxxx
Finsh 10min AMRAP reps tempo
C1 EZ bar curls 15 2020
C2 Hanging kness raises 24 2020
C3 DB Zootman curls 15