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Strength: Barbell & Pull-up Bar

A 4-week strength program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Heavy barbell basics — overhead press, squats, deadlifts, barbell rows — with pull-ups every session and hanging ab work. 5 exercises, 3–4 sets of 8–12 reps. For people who already train confidently.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 18 sets

Неделя 1, Пн — Жим + присед

  • Standing Barbell Press (Military Press)
    Shoulders
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
  • Pull-Ups
    Back
    • 8 reps
    • 8 reps
    • 8 reps
    • 8 reps
  • Barbell Back Squat
    Legs
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Standing Barbell Reverse Curl
    Arms
    • 15 kg × 10 reps
    • 15 kg × 10 reps
    • 15 kg × 10 reps
  • Hanging Leg Raise
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 17 sets
  • Barbell Deadlift — Legs
  • Pull-Ups — Back
  • Barbell Row to Waist — Back
  • Barbell Shrugs — Back
  • Hanging Knee Raise — Abs
Day 55 exercises · 17 sets
  • Barbell Back Squat — Legs
  • Pull-Ups — Back
  • Standing Barbell Military Press — Shoulders
  • Stiff-Leg Deadlift — Legs
  • Hanging Leg Raise — Abs
Day 85 exercises · 18 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Pull-Ups — Back
  • Barbell Back Squat — Legs
  • Standing Barbell Reverse Curl — Arms
  • Hanging Leg Raise — Abs
Day 105 exercises · 17 sets
  • Barbell Deadlift — Legs
  • Pull-Ups — Back
  • Barbell Row to Waist — Back
  • Barbell Shrugs — Back
  • Hanging Knee Raise — Abs
Day 125 exercises · 17 sets
  • Barbell Back Squat — Legs
  • Pull-Ups — Back
  • Standing Barbell Military Press — Shoulders
  • Stiff-Leg Deadlift — Legs
  • Hanging Leg Raise — Abs
Day 155 exercises · 18 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Pull-Ups — Back
  • Barbell Back Squat — Legs
  • Standing Barbell Reverse Curl — Arms
  • Hanging Leg Raise — Abs

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Strength: Barbell & Pull-up Bar | Training plans | Workouter