Barbell Tiers
Twelve weeks, four days. Each day leads with one heavy lift, follows with a second, and finishes light.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- Barbell, rack with safety pins, bench, a box to squat to and a low plate to stand on.
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 Day
- Back Squat 4 × 4
- Wide-Grip Bench Press 3 × 8
- Barbell Walking Lunge 3 × 16 steps
- Barbell Overhead Triceps Extension 2 × 15
Three minutes after squats, two after the second lift, one after the rest.
Day 2 Press Day
- Overhead Press 4 × 4
- Deficit Deadlift 3 × 6
- Barbell Upright Row 3 × 10
- Close-Grip Barbell Curl 2 × 15
Deficit deadlifts stand on one low plate, and are lighter than your usual deadlift.
Day 3 Bench Day
- Bench Press 4 × 4
- Box Squat 3 × 8
- Barbell Rear Delt Row 3 × 10
- Reverse Barbell Curl 2 × 15
Three minutes after bench. Sit all the way back to the box and pause on it.
Day 4 Deadlift Day
- Deadlift 3 × 4
- Pin Press 3 × 8
- Barbell Glute Bridge 3 × 10
- Standing Barbell Calf Raise 2 × 15
Reset the bar on the floor between every deadlift rep. Pins set just above the chest.
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
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 weeks free with a trainer.
Ask your trainer
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