Barbell basics October 2025
This month we are going back to the Tuesday and Friday Glute pump with a Sole Lower Focus especially on the Glute medius and maximus. On Day 1 & 2 we will have a focus on some slightly lower reps again compared to last month. This will be looking to focus on the weight lifted again, rather than the high reps from the previous month.
We will doing a little testing on the beginning of the Chin Up day for those looking to get a number in the bag or even achieve their first ever chin up the Day #1 will be for you!
With some goals for this month being:
- Ab Rollouts chest to floor for 3 x 10 reps
- Chin Ups, or multiple
- Front Foot Elevated Split Squats w/ a straight rear leg @ 20% body weight in each hand
- Body Weight on the Day glute bridge
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
A: NG Pull Down / Chin Up 4 x 4-6 @40×0
A2: DB / BB Curl 4 x 6-8
B: BB Back Squat 12,8,6,4 @40×0
B2: Ab Rollout 3 x 6-10
C: FFE Split Squat 3 x 10
C2: Renegade Row 3 x 16 Total
C3: Reverse Cable Curl 3 x 16
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
A: Deadlift 12,8,6,4 @40×0
A2: Suitcase Carry x 40 each
B: Straight Arm Pull Down 4 x 10-15
B2: Lying Tricep Extension 4 x 8-12
C: Cable Pull Through 3 x 15
C2: Db Lateral Raises 3 x 15
C3: DB Squat (on shoulders, heels elevated) 3 x 15
Tuesday (pm)/Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: BB Glute Bridge x 8,8,8 (last set block of 8 amrap, if more than 15 increase the weight)
A2: High Box Step Up x 12 E.L.
A3: Db RDL x 20
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B: Low Drop Lunge x 8 E.L.
B2: Donkey Kick Back x 15-20
B3: Lying Leg Raises w/ Band x 10-15
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C: 2 x KB Sumo Deadlift x 12-16
C2: Curtsey Lunge x 10-12 Each