Barbell Basics February 2026
We’re back with a bang! Barbell Basics last month was banging more than a house Dj at 1am. To continue of we are heading into another round of German Body compositon but with a bit more of an advanced take. Going slightly heavier and less reps. Using some of the familiar movements from last month and really working on the ability to get the nervous system fired up!
Enjoy.
Day #1
Monday (pm) – Wednesday (am)
a) Back squat 4 x 6-8 reps
a2) BB Bent Over Row 4 x 6-8 reps
b) Hack Squats 4 x 8-10 reps
b2) Banded Chin Up 4 x 6-8 reps
c) Split Squats 3 x 6-8 E.L.
c2) Split Jumps 3 x 16-20 total
c3) 1 & ⅓4 reverse Curls 3 x 8-12 reps
Rest = 60-75 seconds maximum
Day #2
(Wednesday PM & Saturday)
a) Deadlift 4 x 6-8 reps
a2) BB Push Press 4 x 6-8 reps
b) Elevated (20kg weight plate)* Db Chest press 4 x 8-10 reps
b2) RFE spilt squat 4 x 8-10 reps
c) Push up 3 x 8-12 reps
c2) Tricep Extension 3 x 8-12 reps
c3) Side plank Weighted 3 x 30 sec e.s.
*20 KG weight plate under the head of mirafit
Rest = 60-75 seconds maximum
Day #3
(Tuesday PM & Friday AM)
a) BB back step 4 x 6-8 e.s.
a2) DB Floor Press 4 x 6-8
b) Wide Grip RDL 3 x 8-10 reps
b2) 1 Arm DB Press 3 x 8-10 reps
c) KB Sumo deadlift 4 x 10-15
c2) Gorilla Row 4 x 10-16 total
c3) KB Side Bends 4 x 10-15 e.s.
Complete 1 whole round, no rest. Then rest 2 minutes
Rest = 60-75 seconds maximum