Barbell Basics January 2026
Happy New Years!
We’re starting the Barbell Basics off this year with some gassy work. Think not too much weight but a controlled tempo (slow) to really get those muscles burning. The name of the program is called German Body Composition, It probably doesn’t mean much to you now but it is a really effective way to get a lot of work done in a small periods of time. We will need to be on it with the change overs and really pay attentions to the clock and be honest with the rest periods and Tempo of 3-4 seconds on the lowering phase of these lifts.
Day #1
Monday (pm) – Wednesday (am)
a) Back squat 4 x 10-12 reps
a2) DB / BB 1 Arm Row 4 x 10-12 reps (each arm)
b) Goblet Squats 3 x 10-12 reps
b2) Feet Assisted Chin Up 3 x 10-12 reps
c) Walking lunges 3 x 20-24 steps
c2) Db hammer curl 3 x 12-15 reps
Rest = 60-75 seconds maximum
Day #2
(Monday PM & Saturday)
a) Deadlift 4 x 10-12 reps
a2) BB OH Press 4 x 10-12 reps
b) Flat Db Chest press 3 x 10-12 reps
b2) FFE spilt squat 3 x 10-12 reps
c) Push up 3 x 15-20 reps
c2) Banded double crunch 3 x 115-20
Rest = 60-75 seconds maximum
Day #3
(Tuesday PM & Friday AM)
a) BB back step 4 x 10-12 reps
a2) DB Push Press 4 x 10-12 reps
b) RDL 3 x 10-12 reps
b2) 1 Arm DB Press 3 x 10-12 reps
c) KB Sumo deadlift 3 x 15-25
c2) Front plank 3 x 60
c2) Side plank 3 x 30
Rest = 60-75 seconds maximum