BARBELL PROGRAM 16th Feb – 12th Apr (WEEK 3 of 8)

Barbell Program – 8 Week Overview
Our intention for this block is to grow stronger through volume aour intention for this cycle is to grow stronger through volume, patience and precision. Moving controlled weights with great technique, creating consistent tension and leave each session feeling stronger and more confident in our lifts. We’re not chasing maxes, but mastering the process.
 
Weekly Breakdown
Weeks 1–4 (16th Feb – 15th Mar):
  • Hinge Days: Mondays & Thursdays
  • Squat & Bench Days: Tuesdays
 
Weeks 5–8 (16th Mar – 12th Apr):
  • Hinge Day: Tuesdays
  • Squat & Bench Days: Mondays & Thursdays
 
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Monday 2nd and Thursday 5th March
Barbell B – Hinge

Intention: to strengthen legs and back using power in the tempo, if previous history of back pain, do standard DL with tempo focus.

Prep: hipflexor release, cat-cow, hamstring walkouts, banded hip hinge.

70% 1RM

A1) Tempo Deadlift 3 x 5 @31X0 

B1) FF Elevated Split Squat 3 x 8-10 ea 
B2) Tricep Dips on Bench 3 x 10-12 

C1) DB Hip Thrust 3 x 10-12 
C2) Neutral grip DB floor press 3 x 10-12 

D1) Bird Dog OR hanging leg raises 2-3 x 8-10 
D2) Kneeling Windmills 2-3 x 10-12 ea

 
Tuesday 3rd March 
Barbell A – Squat & Bench

Intention: to work on depth form and power.

Prep: Ankle dorsiflexion stretch, 90/90 hip switches, thoracic ext over foam roller, hip big 3.

70% 1RM

A1) BB Tempo Squat 3 x 5 @31X0
A2) Incline Chest Supported DB Row 3 x 8-10

B1) BB Tempo Bench Press 3 x 5 @31X0
B2) DB Flyes 3 x 8-10

C1) B-Stance RDL 3 x 8-10
C2) Chin Ups 3 x 8

D1) Supine Straight Leg Raises 2-3 x 10-12 ea
D2) Suitcase Carries 2-3 x 4 laps