Barbell Basics March 2026
March, what can I say. It’s come around quick. Time to take all of this restricted rest periods and start with focus on getting some dynamic efforts happening. For this months Barbell Club we are going to be using a escalating density protocol.
Escalating Density Training (EDT) is a strength and hypertrophy training protocol created by coach Charles Staley (introduced around 2005 in his book Muscle Logic).
The core idea is extremely simple and efficient: perform as much work (total reps) as possible in a fixed time period, rather than focusing on traditional sets/reps schemes. This creates progressive overload by “escalating” the density (work per unit of time) over successive workouts.
We will be working for the below times on each series. In this time we are going to pick a weight and complete as many sets at this weight in the time given. The following week are going to look at different variables of either, more sets or more weight in these given times. Recording progress is a must!
Time allocations:
A’s: 15 Minutes sets of 6 reps @ 80% of 1RM ( or estimated)
B’s: 12 Minutes, sets of 12 reps @ 70% ( each leg/arm, if single sided)
C’s: 10 Minutes, Sets of 15-20, Light wights but move continuously
Monday (pm) / Wednesday (am)
A: Barbell Back Squat x 6 reps
A2: Chin Up / Pull Down x 6 reps
B: Barbell Back Step x 12
B2: DB Bench Press x 12
C: Tricep Extensions x 15-20
C2: Goblet Squat x 15-20
C3: DB Curl x 15-20
Wednesday (pm) / Saturday (am)
A: Sumo Deadlift x 6
A2: Push Up / Dip x 6
B: Bulgarian Split Squat x 12
B2: 1 Arm Row / Ring Row x 12
C: Barbell Curl x 15-20
C2: Walking Lunges x 15-20
C3: Push Press x 15-20
Tuesday (pm) / Friday (am)
A: RDL x 6
A2: Strict Press x 6
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B: Floor Press x 12
B2: Kb Swing (banded?) x 12
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C: Hip Thrusts x 15-20
C2: Hip Flexor Lift offs x 15-20 ea
C3: Sled Push / Bike Sprint x 45 seconds
Barbell Basics February 2026