Barbell Peak
Eight weeks, four days, one big lift a day — and a retest of all four at the end of it.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A barbell, plates, a rack with safety pins and a chin-up bar, and a flat bench. A spotter for the heavy bench weeks if you have one. No cables and no machines.
The sessions Four 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 Squat
- Back Squat 5 × 3
- Romanian Deadlift 3 × 6
- Barbell Lunge 3 × 8 each side
- Plank 3 × 45 sec
Brace before you unrack, not after. Pins set to just below your bottom position on every set. The lunge comes off the rack like the squat does.
Day 2 Bench
- Bench Press 5 × 3
- Close-Grip Bench Press 3 × 6
- Barbell Row 4 × 8
- Push-up 3 × 15
Pause the bar on your chest for a count of one. Pins or a spotter on every top set, no exceptions.
Day 3 Deadlift
- Deadlift 5 × 2
- Chin-up 4 × 6
- Good Morning 3 × 8
- Hanging Leg Raise 3 × 10
Every rep starts from a dead stop on the floor. Doubles, not touch-and-go. Good mornings stay light — smooth eights, nothing brave.
Day 4 Press
- Overhead Press 5 × 3
- Bench Press 3 × 6
- Barbell Row 3 × 10
- Barbell Curl 3 × 10
Strict press — no leg drive, no leaning back. If your hips move, the set is done.
What it trains
Chest · Abdominals · Lower back · Middle back · Quadriceps · Biceps · Hamstrings · Lats · Shoulders · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, plates, a rack with safety pins and a chin-up bar, and a flat bench. A spotter for the heavy bench weeks if you have one. No cables and no machines. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Barbell Peak” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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