Welcome to the August 2025 Barbell Club Program

A new month means a new Barbell Club program. August is often a quieter time, with many members away showing off their gains in the sun — but we keep moving forward and building.

This month features a 3-day split program. Ideally, you’ll cycle through all sessions, cover all movement patterns, and progressively increase weight each week.

You’ll be working in the functional strength range for your main (AA) lifts. If you’re familiar with percentage-based training, use it. As always, focus on excellent form, controlled tempos, and mindful execution. For B and C exercises, reps increase slightly but the same principles apply: form, focus, and control.

Trust the process. It doesn’t need to be complicated or fancy — it just needs to be done well, with intent and intensity. Then you do it again.

No       EXERCISE                                         sets      reps     rest

A1       Back Squat                                          5 sets   5 -7reps           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/side 60

C1       Lateral Raises                                     3 sets   8–12 reps        30

C2       Farmer Carries-heavy-heavy              3 sets   40 steps           30

C3       Banded face pulls                               3 sets   15–20 reps      60

No       EXERCISE                                         sets      reps     rest

A1       Chin-Up weighted                              5 sets   5-7 reps           60

A2       FFE Split Squat                                  5 sets   8-10 reps         90

B1       Deadlift -trap bar                                4 sets   5 reps              60

B2       Seal rows                                            4 sets   8-12 reps         60

C1       EZ bar peach curls                              3 sets   8–12 reps        45

C2       Dumbbell Curls                                  3 sets   8–12 reps        45

D         Lying banded hamstring                     2sets    20 reps             60

No       EXERCISE                                         sets      reps     rest

A1       Bench Press                                        5 sets   5-7 reps           60

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

B1       Incline DB press                                 4 sets   8–12 reps        60

B2       Ring rows -slow                                  4 sets   MAX effort     60

C1       Triceps Extensions-Cable                   3 sets   8–12 reps        45

C2       EZ Lying skull crushers                     3 sets   8–12 reps        90

D         Banded X raises                                  2          20-30               60

If you have time after any program please do below

Core Circuit (3 rounds):

• Plank – 45 seconds

• Russian Twists – 15 reps per side