Barbell club June 2026

Welcome to Barbell Club – June 2026

June is here, and we are still working hard. We’re sticking to the tried-and-tested 2-day split.

Why Whole-Body Training?

Instead of splitting the body into separate days (yes, we’re looking at you, “leg day” and “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, combined 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 / lower pull and upper push
• Upper- and lower-body movements
• Push and pull exercises
• Giant sets and supersets to keep things efficient (and spicy)

A Exercises

A superset using a 5×3 format.

Last block, we built up to some heavy singles. Those numbers will give you a good idea of your lifting percentages for this block.

You should be aiming to lift around 85% of your 1RM, or close to the maximum weight lifted in the last block. As always, “progressive overload” is our aim, so keep an eye on those numbers.

B Exercises

For your B exercises, you have a giant set of four exercises, alternating between upper and lower body movements, or vice versa.

Your reps are in the 8–10 range. Ideally, the number itself isn’t the key — it’s how it feels. Can you feel the correct muscles working? Are you finishing each set 1–2 reps away from failure?

If not, speak to your coach. Add some weight, focus harder on the muscles you’re using, and increase the intensity.

C Exercises

Another superset, working mainly single-joint movements with some higher rep numbers.

Again, work until you feel the burn in the correct muscles. Don’t skip these — they are important to the overall programme.

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-mind to muscle.
• 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.