Barbell club April 2026

Welcome to Barbell Club 2026

As we head into April 2026, Barbell Club, you have two new whole-body approach workouts on the board. We’ve left the text below as an explanation of our whole-body approach methodology.

Why a whole-body approach instead of splitting the body into separate days (like “leg day” or “chest day”)? Whole-body training works all major muscle groups in each session.

That means each muscle gets stimulated multiple times per week — which is ideal for:

• Building or maintaining muscle
• Boosting metabolism
• Improving overall strength

Consistency with controlled intensity is key when it comes to body composition.

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 classic Momentum supersets combining upper and lower body. We’re asking you to lift in the 5 to 7 rep range, which means you’ll be moving some heavy weight. You should be close to failure at the end of every set and looking to add a few kilos each week — “progressive overload” is the magic here. As always, don’t start too light; we are looking for five working sets. We’re setting the clock to 15 minutes to complete this block to keep everyone moving in the same direction.

B Exercises

Again, another classic Momentum upper- and lower-body superset. Reps come down, reps go up, but the intensity remains. Work hard, focus on the mind-muscle connection, and squeeze all that goodness out. We’re giving you a 12-minute window to complete your B exercises.

C Exercises

Moving on to more of a giant set, mainly single-joint exercises with higher reps. Not much rest between these — work for the pump.

Extra Stuff

At the end of Workout 1, we’ve added our classic midline ab workout. If you have time, don’t skip this — please.

We’ve added some banded activation work to Workout 2 to get your glutes fired up and hungry for those tasty Bulgarian split squats and hip thrusts.

Some Golden Rules:

• Always prioritise form over-weight.
• 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.