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Barbell club October 2025

Posted 28th September 2025 by Geoff Stewart

Welcome to the October 2025 Barbell Club Program

People of Momentum Training, October is here and we’re still lifting some heavy tin and building serious muscle and tone.

We’re sticking to the simple, no-nonsense 2-day split. As always, you’ll ideally run through it once or twice a week. Each program has a slight bias, but we’re still focused on a whole-body approach.

We’re starting with some solid 5×5 work, followed by either a drop set or a ME banded set on your pull-ups. From there, we move on to our tried-and-tested superset, where you alternate lifts from upper to lower body. When you get to your final set, make your choice — smoke your legs or your arms, your call.

Trust the process. No fluff, no frills, no circus tricks — just solid, focused training done with intent and intensity. Then… you do it again.

Workout no  -heavy workouts
set reps tempo rest
A Bench press 5+1 5+drop set 3010 90
drop set 5+5+ME
B1 Hip thrusters 4 10 to 12 3010 60
B2 Incline DB press 4 5 to 7 2010 90
set reps tempo
C1 Sumo Deadlifts 4 8 to 10 3010 30
C2 Arnold press 4 8 to 10 3010 90
reps tempo
C1 EZ rolling tricep ext 3 8 to 10 3010 30
C2 Side bends – heavy KB 3 8-10 each side 2020 90
Workout number 2-heavy workouts
set reps tempo rest
A Pull ups 5+1 5 3010 90
final set ME jumping pull ups
set reps tempo rest
B1 BB squats 4 8 to 10 3010 60
B2 DB bench rows 4 8 to 10 2020 90
set reps tempo
C1 Step ups 3 12el 2020 60
C2 Stright ar mpush dowms 3 8 to 10 3010 90
select one set of Ds.
D1 Cyclist sqiats 3 12 to 16 30
D2 Seated leg ext 3 12 to 16 90
D1 Db standing curls 3 12 to 16 30
D2 Pronated ring rows 3 ME 90