Barbell for Size
Eight weeks of barbell work for muscle, for a beginner: whole body three days a week, the big lifts for sets of ten, arms and calves to finish.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A barbell and plates, a squat rack and a flat bench.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Day A
- Back Squat 3 × 10
- Bench Press 3 × 10
- Barbell Row 3 × 10
- Barbell Curl 2 × 12
- Skull Crusher 2 × 12
- Standing Barbell Calf Raise 2 × 15
Rest 2 min after the first three lifts and 60 sec after the rest. Safeties set for the squat and bench.
Day 2 Day B
- Romanian Deadlift 3 × 10
- Overhead Press 3 × 10
- Lying Cambered Bar Row or Chest-Supported Row 3 × 10
- Incline Bench Press 3 × 10
- Wide-Grip Barbell Curl 2 × 12
- Barbell Shrug 2 × 12
Romanian deadlift: the bar slides down your legs to just below the knee, back flat, then stand tall.
Day 3 Day C
- Barbell Lunge 3 × 8 each leg
- Close-Grip Bench Press 3 × 10
- Reverse-Grip Barbell Row 3 × 10
- Barbell Glute Bridge 3 × 12
- Reverse Barbell Curl 2 × 12
- Rocking Calf Raise 2 × 15
Lunges: short steps and a tall chest; take the bar from the rack, not the floor. Rest 90 sec.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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