Barbell club December 2025

Welcome to the December 2025 Barbell Club Program

People of Momentum Training,

The December Barbell Club is up and running!

We’re bringing back the trusty 2-day split. This lets us really dial in our focus and work the whole body, with each program emphasizing either a lower pull and upper push, or a lower push and upper pull.

Your A set is 6 sets of 3 reps. You can choose which exercise to perform for your 3 reps, but it needs to be strong work in the 85%+ range—every 2 minutes on the 2 minutes.

Your B sets are a giant set: 4 working sets with varying rep ranges depending on the exercise, your goals, and your experience (ask your coach). Not too much rest, just enough—chase the pump.

Your C sets are single-joint movements. Work hard. There’s no scheduled rest here, so embrace the burn.

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

                                                                        set        reps     tempo  rest

A         Deadlift or Bench press                      6          3 to 5   3010    E2MO@m

            Exercises                                             sets      reps     tempo  rest

B1       Incline Db press                                  4          8 to 10 3010    60

B2       Bulgarian split squats                         4          8 to 10 2010    60

B3       Seated OH press                                 4          8 to 10 3010    60

B4       BB RDL or hip thrusts                        4          8 to 10 2020    60

            Exercises                                             WRK/RST      tempo  rest

C1       Press ups                                             2          40/20   0          0

C2       DB Walking lunges                            2          40/40   0          0

C3       Tricpe ext -banded                              2          40/240 0          0

            Workout number 2

            Exercises                                             set        reps     tempo  rest

A         Back squats or DB Seal rows             6          3 to 5   3010    E2MO@m

            Exercises                                             set        reps     tempo  rest

B1       DB Step ups                                        4          8 to 10 2020    60

B2       Pull ups /Jump pull ups                      4          8 to 12 2020    60

B3       1 1/4 Cyclist squats -DB                     4          12 to 163021   60

B4       Mid cable row or ring rows ME         4          8 to 10 2020    60

            Exercises                                             set        reps     tempo

C1       DB curls                                              2          40/20   0          0

C2       Air squats -fast                                    2          40/40   0          0

C3       Banded high pullls                              2          40/20   0          0