Barbell Basics – May – 2026
Moving on from the 6-12-25 method we will now use the experience with higher reps to move on to a slightly heavier stimulus. The 8-12-20 method. Essentially it the same process as last month. Although we change the exercise slightly to change the stimulus on the body.
The 8-12-20 method is a high-intensity weight training technique designed to maximise muscle growth by combining three rep ranges in one continuous sequence. First you perform 8 heavy reps to target strength, immediately drop the weight for 12 moderate reps to build muscle size, and then drop it again for 20 lighter reps to push muscular endurance, all with little to no rest between phases. Resting 2.5-3 minutes after the 3rd exercise. This extended set creates significant fatigue and metabolic stress, which are key drivers of hypertrophy.
Let’s go!
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
3 Sets of:
A: Conventional Deadlift x 8
A2: Glute Bridge x 12
A3: KB Swing x 20
3 Sets of:
B: Barbell Bench Press x 8
B2: Push Up x 12
B3: BB/DB Push Press x 20
3 Sets of:
C: Y,T,W x 8,8,8
C2: Seated Good Mornings x 15
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
3 Sets of:
A: Heels Elevated Hack Squat x 8
A2: High Step Step Up x 12 (Total)
A3: Squat Jump (w/ wallball) x 20
3 Sets of:
B: Chin Up (Eccentric / Full ROM)/ Cable Pull Down x 8
B2: Seated Mid Row x 12
B3: Alternating DB Curl x 20
3 Sets of:
C: Jumping Pull Ups x 15-20
C2: Double Crunch x 10-15
Tuesday (pm) / Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
3 Sets of:
A: Hex Bar Deadlift x 8
A2: DB RDL x 12
A3: Sled Push x 1-2 lap / Bike Sprint x 20 seconds
_______________________________________________________
3 Sets of:
B: Cable Pull Down x 8
B2: DB 1 Arm Row x 12 (each)
B3: Banded Lat Pull Down x 20
_______________________________________________________
C: Poliquin Step Up 3 x 15-20 @ x0x0
C2: Sprinters Bridge 3 x 45-60 sec
