Simple Barbell Training

By Chris Stone

	Advanced (3+ years)
	36 minutes/day \| 3 days/week \| 3 weeks
	Build Muscle, Gain Strength, Lose Weight
	Barbell, Flat Bench, Squat Rack, Box Show More

Average Exertion

Average Cardio Intensity

Simple Barbell Training for any level of lifter focusing on the fundamentals of strength training.

Upper - Lower - Full Split

Description

Week 1 Overview

Day 1:

Upper

Day 2:

Lower

Day 3:

Full

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Upper

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	12 reps	120s
2.Bent Over Barbell Row	3 sets	12 reps	120s
3.Standing Barbell Military Press (AKA Overhead Press)	3 sets	12 reps	120s
4.Seated Close-Grip Concentration Barbell Curl	3 sets	12 reps	120s

Day 2 - Lower

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	12 reps	120s
2.Barbell Back Squat	3 sets	12 reps	120s
3.Barbell Lunge	3 sets	12 reps	120s

Day 3 - Full

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Exercise	Sets	Reps	Rest
1.Barbell Hip Thrust with Bench	3 sets	12 reps	120s
2.Barbell Upright Row	3 sets	12 reps	120s
3.Barbell Step-Up	3 sets	12 reps	120s
4.Barbell Ab Rollout	3 sets	12 reps	120s

Date Created: 11/22/2018, UTC

Last Updated: 10/27/2021, UTC

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