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Introduction to Barbell Training

By Chris Stone

Experience
Advanced (3+ years)
Time
34 minutes/day | 2 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Barbell, Squat Rack, Flat Bench, Vertical Bench, Incline Bench, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description

Barbells allow you to lift heavy as they provide a fixed resistance. This makes them the number one tool for improving one's strength. This program is for those who are new to barbell training and would like to get to grips with barbells. There are 2 sessions - one focused on muscles of the front of the body and one focused on the muscles of the rear of the body. These 2 sessions are to be performed twice each per week which means you will complete 4 sessions per week. At the beginner stage, repetition is important to allow your body to understand and grasp the movements required to drive and control the movements and we also don't want to complicate training at this stage. Therefore, the exercises remain unchanged throughout the weeks with the only variable being the number of reps you are required to complete. As you grow in confidence, stability and strength you should be capable of lifting heavier and for fewer reps which explains this gradual progression. Once you have completed the 6 weeks you can then move onto Intermediate Barbell Training.  

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Workout Overview



Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Posterior

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Incline Bench Barbell Row demonstrationPlay Incline Bench Barbell Row demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Ab Rollout - On Knees demonstrationPlay Barbell Ab Rollout - On Knees demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/26/2018, UTC


Last Updated: 7/12/2021, UTC

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