Barbell club May 2026
Welcome to Barbell Club – May 2026
As we roll into May 2026, Barbell Club is staying true to what we do best: getting strong and lifting some serious tin.
We’re sticking with a two-day, whole-body approach. That said, each session has its own bias—so don’t worry, nothing is getting off lightly.
Why Whole-Body Training?
Instead of splitting the body into separate days (yes, we’re looking at you, “leg day upper day”), we train the whole body every session.
This means each muscle group is worked multiple times per week, which is ideal for:
- Building and maintaining muscle
- Boosting metabolism
- Improving overall strength
Consistency, with controlled intensity, is the key to improving body composition—and seeing results.
The Structure
Each workout includes slight variations, combining:
- Lower push and upper pull and lower pull upper push
- Upper and lower body movements
- Push and pull exercises
- Supersets to keep things efficient (and spicy)
A Exercises
Classic 5-3-1-5-3-1 protocol.
Warm up properly, then start at around 85% and build from there.
We’re not chasing a 1RM every session… but if you’re feeling heroic, we won’t stop you.
B Exercises
Your standard upper/lower superset.
Reps go up, sets come down—but the intensity stays high.
Focus on control, connection, and squeezing every rep like it owes you money.
C Exercises
This is where things start to bite.
A contrast-style pairing—load the first movement, then push the second for as much as you’ve got left. Expect a bit of burn. Possibly some life reflection.
D Exercises
If you get here, well done. If not, don’t panic—have a word with your coach.
This is accessory work: arms and core. Important, but not at the expense of quality earlier in the session. No rushing just to say you “finished everything.”
Golden Rules
- Prioritise form over weight
- Warm-up sets are not working sets
- Working sets = prescribed percentages (use them)
- Stick to tempo and control your reps
- Focus on the muscles you’re using
- Respect rest periods
- Work hard… and maybe make a friend
Final Word
No fluff.
No frills.
No circus tricks.
Just solid, focused training—done with intent and intensity.
Then… you come back and do it again.
Workout no 1
set reps tempo rest
A Bench / squats 6 5-3-1-5-3-1 3010 120
B1 Incline DB press 4 7 to 9 3010 60
B2 DB bOX step up 4 7 to 9 each eg 2020 90
C1 Dips + push ups 3 6 to 8+ME 2020 60
C2 goblet squat+jump sqauts 3 10 to 12+ME 2020 60
10 min AMRAP
D1 EZ rolling triceps ext 3 8 to 10 0 30
D2 Side bends – heavy KB 3 8-10 es 0 30
D2 Bande tricep ext 3 15 to 20 0 30
D4 Hollow hold 3 60seconds 0 60
Workout number 2
set reps tempo rest
A Pull ups /Deadlifts 6 5-3-1-5-3-1 3010 120
B1 Single ar mDB row 4 5 to 7es 2020 60
B2 BB RDL 4 5 to 7 31X0 90
C1 Ring rows + banded rows 4 12 to 15+ME 2020 60
C2 DB walking lunges + rev lunges 4 12 to 15+ME 2020 60
10 min AMRAP
D1 EZ bar curls 3 15 0 30
D2 Hanging knees raises 3 24 0 30
D2 DB Zootman curls 3 12 to 150 30
D4 Sit ups 3 20 0 60