Twice a Week Barbell
Six weeks, two sessions, forty minutes each. Everything worth doing with a bar when the week has no more room in it.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines. A chin-up bar helps but is not needed — its block has a fallback that rows under the bar.
The sessions Two 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 Full Body A
- Back Squat 4 × 8
- Bench Press 4 × 8
- Barbell Row 4 × 10
- Plank 3 × 45 sec
Two minutes between sets. Short on time? Alternate the squat and the row, one set each.
Day 2 Full Body B
- Romanian Deadlift 4 × 8
- Overhead Press 4 × 8
- Pull-up or Inverted Row 4 × 8
- Barbell Curl 3 × 12
- Dead Bug 3 × 12
Stop each set two reps short of failure. The curl is the only thing here you can chase.
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 · Middle back · Biceps · Chest · Hamstrings · Lats · Quadriceps · 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, plates, a rack and a flat bench. No cables and no machines. A chin-up bar helps but is not needed — its block has a fallback that rows under the bar. Train 2 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 Twice a Week Barbell” 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.
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.