Barbell Rounds
Six weeks of barbell rounds on one light bar, starting from the floor. Four movements, no rest inside a round, twenty-five minutes.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, light plates and enough floor to pull from. No rack, no bench, no cables, no machines. Pick a bar you could press ten times when fresh.
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 Clean Rounds
- Power Clean 5 × 5
- Push-up 5 × 10
- Bodyweight Squat 5 × 15
- Plank 5 × 30 sec
Five rounds. Cleans first while you are sharp — the moment one gets slow and heavy, the round is over. Rest between rounds, never inside one.
Day 2 Hinge Rounds
- Romanian Deadlift 4 × 8
- Barbell Row 4 × 8
- Walking Lunge 4 × 10 steps
- Side Plank 4 × 20 sec each side
Four longer rounds. The Romanian deadlift stops at the knee — nothing on this day comes off the floor.
Day 3 Long Rounds
- Deadlift 4 × 5
- Clean and Press 4 × 5
- Bodyweight Squat 4 × 15
- Plank 4 × 30 sec
Deadlifts first, five clean reps, then keep moving. If the back rounds, that round is over.
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
What it trains
Abdominals · Quadriceps · Hamstrings · Chest · Lower back · Middle back · Shoulders
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, light plates and enough floor to pull from. No rack, no bench, no cables, no machines. Pick a bar you could press ten times when fresh. 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 Barbell Rounds” lands in your calendar. No new sessions arrive after it. Get all 6 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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