Barbell Basics November 2025
Welcome to November’s Barbell Basics program! We have some great momentum going into the last quarter of the year. Continuing from last month, Days 1 and 2 will focus on full-body workouts, while Day 3 will target glute gains—especially beneficial for those who love running, cycling, or spend too much time sitting at a desk. On the flip side, for those looking to supplement their bigger lifts in the squat and deadlift, this class is for you. We will also be keeping the chin up work from last month after much requested chin up gains!
Monday (pm) / Wednesday (am)
A: Zercher / Goblet Squat 4 x 8-12
A2: KB/DB RDL 4 x 12-15
B: Chin up 5 x 5 w/ 2 sec pause @ Top
B2: DB Zotterman x 4 x 8-12
C: Hack Squat 3 x 15
C2: Gorilla Row 3 x 15
C3: Double Crunch 3 x 15
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
A: FFE Split Squat 4 x 10 ea
A2: Front Rack Carry 4 x 45 sec
B: Bench Press 8,8, Amrap
B2: Chin up 5 x 5 w/ 2 sec pause @ Top
C: Jumping Chin Ups 3 x 15
C2: Push Up 3 x 15
C3: Db Lateral Raise 3 x 15
Tuesday (pm) / Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: High Box Step up 4 x 10 ea
A2: Cable Pull through 4 x 10-15
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B: Good Morning – Standing 4 x 8-10
B2: B- Stance Hip Thrust 4 x 12-16 ea
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C: Db Walking Lunges 3 x 20-24 steps
C2: Seated KneeAbductions 3×30-50reps
C3: Split Jumps 3 x 20
