Bar and Rack
Eight weeks for a bar, plates and a rack, with no bench anywhere in it. The pressing goes overhead and to the floor.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A barbell, plates and a rack. No bench, no cables, no machines. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar instead.
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 Squat & Press
- Back Squat 5 × 5
- Overhead Press 4 × 5
- Barbell Row 3 × 8
- Plank 3 × 45 sec
Rest three minutes after the squat and the press, ninety seconds elsewhere.
Day 2 Pull & Push
- Deadlift 3 × 5
- Chin-up or Inverted Row 4 × 6
- Push-up 4 × 12
- Dead Bug 3 × 12
Set the bar down between deadlift reps and start each one from a dead stop.
Day 3 Volume
- Back Squat 3 × 8
- Good Morning 3 × 8
- Overhead Press 3 × 8
- Walking Lunge 3 × 12 steps
- Side Plank 3 × 30 sec each side
The lighter day. Good mornings stay light all block — the bar bends you forward and your back brings you up, and eight smooth reps beat any number on the bar.
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
What it trains
Abdominals · Quadriceps · Lower back · Middle back · Shoulders · Chest · Lats
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 and a rack. No bench, no cables, no machines. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar instead. Train 3 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 Bar and Rack” 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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