Barbell club November 2025

Welcome to the October 2025 Barbell Club Program

People of Momentum Training,

The November Barbell Club is up and running!

Here are a few basic things to remember:

• You need tostruggle a little and fight for some reps. Not to failure—but you should be pushing yourself.
• Over the weeks and months, you need toincrease the load using progressive overload. To do that, you must track your numbers

You’ve got a 3-day split. Ideally, you’ll complete each session once a week. Each day has a specific focus. Don’t skip any sessions—we all have weaknesses, and this is your chance to address them.

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 no1

No       EXERCISE                             sets      reps     rest

A1       Back Squat                              5 sets   5 -7reps           60

A2       Push-Ups                                5 sets   AMRAP          90

B1       FFE Split Squat                      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       Single KB squats                    3 sets   20reps 90

Workout no2

No       EXERCISE                             sets      reps     rest

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

A2       Bulgarian split squats             5 sets   8-10 reps         90

B1       seal rows                                 4 sets   8-10 reps         60

B2       Romanian Deadlifts                4 sets   8-12 reps         60

C1       EZ bar peach curls                  3 sets   8–12 reps        30

C2       DB -Zotman culrs                   3 sets   8–12 reps        30

C3       Walking lunges                       3 sets   20 reps 90

Workout no3

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       EZLying skull crushers          3 sets   8–12 reps        90

D         Banded X raises                      2          20-30   60

E          Core Circuit (3 rounds):

• Plank – 45 seconds
• Russian Twists – 15 reps per side
• Rev crunch– 15-20 reps