Barbell Club
Barbell Club is our Power Building program focusing on the Bench Press, Squat and Deadlift movements. This is a two program, split into a push and a pull day.
RPE (Rate of Perceived Exertion)
We will be using the RPE Scale to measure how challenging an exercise should feel. This will ensure that we keep the proper amount of intensity during the training days.
Block One
Let’s get started! This block will slowly introduce you to the pace and style of the Barbell Club program. We will be starting Deadlift and Squat and Overhead Press for this training block.
WEEK ONE
Day 1
Push
Squat 5x5 Rpe 8
-superset-
Band Pull Apart 5x20
Circuit 1
a) OH Press 4x8 Rpe 8
b) Goblet Squat 4x10
c) TRX High Row 4x20
Circuit 2
a) Push Ups AMRAP
b) 3xAMRAP number from previous set. Each time you need to break, perform 10 Reps of Kettle Bell Upright Rows
Day 2
Pull
Deadlift Work up to 2RM
Between sets
a) Hip Thrusts 20 Reps
b) Hollow Holds 20 Seconds
Circuit 1
a) Negative Pull Ups 4x5
b) GHD 4x10
c) Leg Raises 4x10
Circuit 2
a) Ball Slams 3x10
b) Hammer Curls 3x10
WEEK TWO
Day 1
Push
Circuit 1
Work up to a number you can do 4 reps with at Rpe 8, then start the circuit.
a)Squat 6x4 Rpe 8
b) Band Pull Aparts 20 Reps
c) Hollow Hold 20 Seconds
Circuit 2
a) OH Press 5x6 Rpe 8
b) TRX High Pull 5x10
Circuit 3)
a) Dumbbell Thruster 3x10
b) OH Tricep Ext 3x20
Day 2
Pull
Deadlift 6x5 Rpe 8
Work up to a weight you can do 5 Reps with at Rpe 8, then start the circuit.
For the first 3 sets of deadlifts
a) Negative Pull Ups 5 Reps
b) Ball Slams 10 Reps
For the last 3 sets of deadlifts
a) Lat Pulldown 10 Reps
b) Ball Slams 10 Reps
Circuit 2
a) Single Leg RDL 4x6
b) 1 Arm Dumbbell Row 4x8
c) Pallof Press 4x10
WEEK THREE
Day 1
Push
Circuit 1
a) OH Press 6x4 Rpe 8
b) Goblet Squat 6x5
c) Band Pull Apart 6x20
Circuit 2
a) Incline Dumbbell Press 3x10
b) TRX High Row 3x20
c) Loaded Sit Ups 3x10
Squat 3 Reps Rpe 7 EMOM 10 Minutes
Day 2
Pull
Deadlift Work up to 1RM
a) Deadlift 4x3@80% of 1RM
b) GHD/Nordic Leg Curl 4x10
c) Chest Supported Row 4x10
Circuit 2
a) Hip Thrust 4x10
b) Leg Curls 4x15
c) Kettle Bell Swings 4x20
Hammer Curls (Don’t drop dumbbells) 1x50
WEEK FOUR
Day 1
Push
Squat Work Up to 1RM
a) Squat 4x2@85% of 1RM
b) Dumbbell Floor Press 4x6
c) Kettle Bell Upright Row 4x10
Circuit 2
a) Goblet Alternating Reverse Lunge 4x8
b) Half Kneeling Dumbbell OH Press 4x10
c) Pallof Press 4x10
Circuit 3
a) Push Ups 3xAMRAP
b) Body Saw Plank 3x10
c) Wall Sit Band Pull Aparts 3x20
Day 2
Pull
EMOM Circuit 10 Minutes
a) Deadlift 5 Reps 55%
b) Kneeling Ball Slam 5 Reps
Circuit 2
a) Croc Row 4x6
b) Split Squat 4x8
c) Russian Twist 4x10
Circuit 3
a) Wide Lat Pulldown 4x10
b) Hammer Curls 4x15
c) Back Extensions 4x20