Barbell Club September 2025
Welcome to the September 2025 Barbell Club Program
Alright team, holidays are over and it’s time to shift some serious tin! September’s here and so is the new Barbell Club program — let’s get into it.
We’re rolling with a simple, no-nonsense 2-day split. Ideally, you’ll run through it once or twice a week. Each day leans slightly: one push/pull, the other pull/push — a nice little balance to keep your body guessing (and growing).
It’s simple because it works. We’re aiming to move some real weight this month, working up to those juicy lifting percentages. Tempo is slow and controlled, rest is generous (but not a nap), and form is everything.
Trust the process. No need for fluff, frills, or circus tricks — just solid, focused training done with intent and intensity. Then… you do it again.
Let’s lift.
| Workout no -heavy workouts | |||||
| set | reps | tempo | rest | ||
| A | Dealdift -trap bar @80%+ | 6 | 3 | 3010 | 120 |
| B1 | Bench press | 4 | 5 to 7 | 3010 | 60 |
| B2 | Bulgarian split squats | 4 | 5 to 7 | 2010 | 90 |
| set | reps | tempo | |||
| C1 | OH DB press | 4 | 8 to 10 | 3010 | 60 |
| C2 | Walking lunges | 4 | 8 to 10 | 2020 | 60 |
| 10 min AMRAP | reps | tempo | |||
| C1 | EZ rolling tricep ext | 3 | 8 to 10 | 3010 | |
| C2 | Side bends – heavy KB | 3 | 8-10 each side | 2020 | |
| C3 | Bande tricep ext | 3 | 15 to 20 | 2020 | |
| Workout number 2-heavy workouts | |||||
| set | reps | tempo | rest | ||
| A | Back squats @80%+ | 6 | 3 | 3010 | 120 |
| E90sec on 90sec | set | reps | tempo | rest | |
| B1 | Pull ups | 4 | 5 to 7 | 2020 | 60 |
| B2 | DB Step ups | 4 | 5 to 7each leg | 2020 | 90 |
| set | reps | tempo | |||
| B3 | Mid cable rows | 4 | 12 to 15 | 3021 | |
| B4 | Cyclist squats -DB | 4 | 12 to 15 | 2020 | |
| 10 min AMRAP | reps | tempo | |||
| C1 | EZ bar curls | 3 | 15 | 2020 | |
| C2 | Hanging kness raises | 3 | 24 | 2020 | |
| C3 | single armDB Zootman curls | 3 | 12 to 15 | 2020 | |