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Barbell club Febuary 2026

Posted 1st February 2026 by Geoff Stewart

 

Welcome to Barbell Club 2026

As we head into February 2026, Barbell Club has a new timetable up and running, so please make sure you check your classes and book in.

This block we will be posting three workouts. We are sticking to full-body training, as experience tells us this is the best way to build strong, solid progression throughout the whole body. Ideally, you will work your way through all three workouts, one after the other, cycling through them for the entire month and watching the gains train roll in.

Each workout has slight variations and nuances. There are supersets combining upper and lower body movements, as well as push and pull combinations.

A Exercises

These are large compound movements with more sets, lower reps, and longer rest periods. Please use the prescribed weight percentages on the bar.

B Exercises

These are slightly lesser compound movements with some supportive work. They include slightly fewer sets, higher reps, and shorter rest periods. Stick to the rest times.

C Exercises

These are generally giant sets with more isolation and stability exercises, fewer sets, higher reps, and minimal rest. Chase the burn and the pump.

Some golden rules:

Always prioritise form overweight.

Warm-up sets are NOT working sets.

Working sets have prescribed weight percentages on the bar.

Stick to the tempo and use controlled movements.

Feel and focus on the muscles you are using.

Stick to the rest periods.

Work hard and make friends.

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
Exercise set/reps tempo rest
A1 BB back squats 5×5-7 3010 90
A2 DB flat bench press 5×5-7 3010 90
B1 BB Romain deadlifts 4×7-9 31X1 60
B2 Chest supported DB row 4×7-9 20X1 60
C1 Standing OH BB press 3×10-12 3010 30
C2 Ab wheel roll outs 3×10-12 0 30
C3 Standing lateral raise 3×10-12 2020 30
C4 Heavy side bends 3×10-12each side 0 90
Workout no 2
Exercise set/reps tempo rest
A1 DB Bulgarian split squats 5×5-7 31X0 90
A2 BB incline bench press 5×5-7 3010 90
B1 Pull ups 4×7-9 30X1 60
B2 Seated dB press natural grip 4×7-9 3010 60
C1 Seated leg ext 3×16-20 1010 30
C2 Cable mid rows 3×12-16 3011 30
C3 Walking lunges 3×16-20 2020 30
C4 DB cheat curls -HVY 3×12-16 30X1 90
Workout no 3
Exercise set/reps tempo rest
A1 Trap bar deadlifts 5×5-7 3010 90
A2 BB bench press 5×5-7 3010 90
B1 HE goblet squats 5×40/20 2020 0
B2 Press ups 5×40/20 2020 0
B3 DB RDL 5×40/20 2020 0
B4 Ring rows 5×40/20 2020 0
C1 EZ bar curls 3×12-15 3010 45
C2 EZ bar tricep ext 3×12-15 3010 45