Barbell Basics December 2025
As most of you have made te request to keep some of the pull up specific movements in there we have kept this on day 1 of the program. Aside from this we will be focusing on the higher rep main lifts.
On a Tuesday night we will have a slightly modified program at we see some sled work included to allow for a different stimulus on the legs!
Look forward to getting stuck in for the whole of December!
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
A: Barbell Back Squat 4 x 10,8,6,12
A2: KB Swing 4 x 12-15
B: Eccentric Chin Up 4 x 8-12
Option 1: 15 seconds x 1-2 reps
Option 2: 10 seconds x 2-4 reps
Option 3: 5 seconds x 3-5 reps
Option 4: Banded combo from November
B2: Push Up x 4 x 12-15
C: Heels Elevated Goblet Squat 4 x 20,15,10,20
C2: Bike x 10-15 @ 100%
D: BB Bicep Curl 1 x 50
Wednesday (pm) / Saturday (am)
A: Front Foot Elevated Split Squat 4 x 10ea
A2: Side plank 4 x 30sec ea
B: Deadlift 4 x 10,8,6,12
B2: Bench Press 4 x 10,8,6,12
C: Face Pull 3 x 15
C2: Banded Pull a part 3 x 20-30
D: Weighted Sit up 3 x 20
Friday (am) / Tuesday (pm)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: Barbell Hip Thrust 5 x 10,8,6,6, 20
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B: Heavy AF Bulgarian Split Squat 4 x 8-10
B2: 45* Hyper Extension 4 x 12-16 ea
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C: Db Walking Lunges 3 x 24-30 Steps
C2: Deficit Kb Deadlift 3x 15-20 reps
D: Weight Sit Up 2 x 15
D: Banded Crunch 2 x 15
