Barbell Program – 6 Week Overview
We’re kicking off a new 6-week Barbell phase with a clear focus on progression in both the Hinge (Deadlift) and Squat movements. Please take note of the training schedule changes and make sure your athletes are aware each week.
Weekly Breakdown
Weeks 1–3 (15th Sep – 5th Oct):
- Hinge Days: Mondays & Thursdays
- Squat Day: Tuesdays
Weeks 4–6 (6th Oct – 26th Oct):
- Hinge Day: Tuesdays
- Squat Days: Mondays & Thursdays
The sets and reps will change each week — these will be:
- Available on the photocopied programs (for athletes to fill out and track)
- Written on the whiteboards for all group classes
Encourage your athletes to fill out their tracking sheets to monitor their progress.
Save the Date: LIFTING PARTY – Saturday 15th November
We’re inviting all Barbell athletes to join us for this exciting day of lifting, celebrating strength, progress, and community. Athletes can choose to participate in any of the following:
- Powerlifting Lifts:
- Back Squat
- Deadlift
- Bench Press
- Olympic Lifting Option (for those in the Olympic Lifting class):
- Clean and Jerk
It’s always an amazing day shared between our athletes and coaches — please spread the word and encourage participation!
Barbell B – Hinge
A1) BB Deadlift 5 X 5 @31X0 rest 120-180
B1) BB Overhead Press 4 X 5 @2111 rest 90-120
B2) Chin ups 3 X 6-8 @2010 rest 60-90
C1) 1 & 1/4 Heel raised Goblet squat 3 X 8-10 rest 45-60
C2) Banded Face pulls 3 X 10-12 rest 45-60
D1) DB Hammer curls 2 X 15-20 rest 30
D2) Banded rotations 2 X 10ea rest 30
Barbell A – Squat
A1) BB Back Squat 5 X 5 @31X0 rest 120-180
B1) BB Bench Press 4 X 5 @2110 rest 90-120
B2) Chin ups 3 X 6-8 @3010 rest 90-120
C1) BB Romanian Deadlift 3 X 10-12 @3110 rest 45-60
C2) DB Lunges / Split Squat 3 X 8-10ea rest 45-60
D1) Hollow / Deadbug hold 2 X 30s rest 10-20s
D2) Superman / Skydiver hold 2 X 30s rest 10-20s