Barbell club January 2026

Welcome to Barbell Club 2026

We’re kicking things off with a 2-day split designed to really dial in focus while training the entire body. Each session will emphasise either:

• a lower pull + upper push
• a lower push + upper pull

Simple. Effective. No wasted effort.

Your A set follows a 7 / 5 / 3 / 7 / 5 / 3 rep scheme.

This type of progression is known as undulating periodisation, where both intensity (weight) and volume (reps)change frequently — even within the same session. The goal is to stimulate multiple adaptations at once:

• Hypertrophy
• Strength
• Power

B1 and B2 are still compound movements, performed for 3 working sets. Rep ranges will vary depending on the exercise, your goals, and your experience — ask your coach if unsure.

Rest is kept tight.
Not too much. Just enough.
Chase the pump.

C1 and C2 are also compound exercises, again for 3 working sets.

Work hard here.
Earn that small amount of rest.
You should be feeling the pump by now.

Set D targets smaller muscle groups and accessory movements.

No overthinking — just get the work done.

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 no 1

                                                            set       reps                tempo rest

A         Dealdift -trap bar @80%+   6          7,5,3,7,5,1     3010   90

                                                            set       reps                tempo rest

B1       Bench press                         3          7 to 9              3010   60

B2       Bulgarian split squats          3          7 to 9 el          2010   90

                                                            set       reps                tempo rest

C1       OH DB press                         3          8 to 10            3010   60

C2       Walking lunges                     3          8 to 10            2020   60

            10 min AMRAP                                 reps                tempo

D1       Hip brdiges                            2          12 to 16         3010

D2       Press-ups                              2          12 to 16         2020

D3       Banded tricep ext                 2          15 to 20         2020

Workout number 2

                                                                        set       reps                tempo rest

A         Back squats @80%+                       6          7,5,3,7,5,1     3010   120

                                                                        set       reps                tempo rest

B1       Pull ups -weighted /negatives        3          7 to 9              2020   60

B2       DB Step ups                                     3          7 to 9 el          2020   90

                                                                        set       reps                tempo

C1       Mid cable rows                                 3          12 to 15         3021   60

C2       Cyclist squats -DB                           3          12 to 15         2020   60

            10 min AMRAP                                 set       reps                tempo

D1       EZ bar curls  2                                  2          12 to 15         2020

D2       Hanging knees raises                     2          16 to 20         2020

D3       single arm DB Zootman curls        2          12 to 15         2020