Simple Barbell Training

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 36 minutes/day | 3 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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50%

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

Upper - Lower - Full Split

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Description

Week 1 Overview


Day 1 - Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Seated Close-Grip Concentration Barbell Curl
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Lower

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

Day 3 - Full

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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Step-Up demonstrationPlay Barbell Step-Up 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: 11/22/2018, UTC


Last Updated: 10/27/2021, UTC

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