Barbell Basics – October 2026
Welcome to October’s Barbell Basics program! We have some great momentum going into the last quarter of the year. This month you will see a big pull up and chin up focus. With days 1 & 2 packed with pulling. For those aiming for their first or to add some reps to their repertoire these are for you. Glutes, we have you guys in day 3! Check out the days, commit and let’s see some tin added to the bars this month. Come get some!
Monday (pm) / Wednesday (am)
A: Zercher / Goblet Squat 4 x 4-6 @ 3 seconds pause @ the bottom position
A2: BB RDL 4 x 6-8 @ 40×0
B: Chin up 5 x 5 w/ 2 sec pause @ Top
B2: DB Zotterman 4 x 8-12
C: Hack Squat 3 x 15
C2: DB Double Bent over Row 3 x 15
C3: Double Crunch (banded?) 3 x 15
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
A: RFE Split Squat 4 x 10 ea
A2: Front Rack Carry / March 4 x 45 sec
B: Bench Press 4 x8
B2: Pull Ups 5 x 5 w/ 2 sec pause @ Top
C: Jumping Chin Ups /Ring Row 3 x 15
C2: Push Up 3 x 15
C3: Db Lateral Raise 3 x 15
Tuesday (pm) / Friday (am)
A: High Box Step up 4 x 10 ea
A2:Gorilla Row 4 x 20 Total
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B: Walking Lunge 3 x 16 steps
B2:Hip Thrust 3 x 12-16 ea
B3: Mid Row w/ Cable 3 x 6-10 @ 30×2
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C: DB Renegade Row 3 x 16-20
C2: Hollow Dish 3 x 20-40 seconds
C3: Weighted Sit Up 3 x 6-12 reps
