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Barbell Strength Basics

A 4-week barbell-only program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Core lifts — deadlift, squat, standing overhead press, barbell and T-bar rows, plus Romanian deadlifts, shrugs and curls. 5 exercises, 3–4 sets of 8–12 reps; +1 rep every week.

Open workouts

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

Day 1

5 exercises · 17 sets

Неделя 1, Пн — Становая + жим

  • Barbell Deadlift
    Legs
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Standing Barbell Press (Military Press)
    Shoulders
    • 20 kg × 8 reps
    • 20 kg × 8 reps
    • 20 kg × 8 reps
    • 20 kg × 8 reps
  • Barbell Row to Waist
    Back
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
  • Standing Barbell Reverse Curl
    Arms
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
  • Standing Barbell Calf Raise
    Legs
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps

Locked: 11 workouts

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Day 35 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Stiff-Leg Deadlift — Legs
  • Barbell Upright Row to Chin — Shoulders
  • Barbell Shrugs — Back
  • Standing Barbell Front Raise (Front Delts) — Shoulders
Day 55 exercises · 17 sets
  • Barbell Lunges — Legs
  • Bent-Over T-Bar Row — Back
  • Standing Barbell Military Press — Shoulders
  • Standing Barbell Reverse Curl — Arms
  • Good Morning — Back
Day 85 exercises · 17 sets
  • Barbell Deadlift — Legs
  • Standing Barbell Press (Military Press) — Shoulders
  • Barbell Row to Waist — Back
  • Standing Barbell Reverse Curl — Arms
  • Standing Barbell Calf Raise — Legs
Day 105 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Stiff-Leg Deadlift — Legs
  • Barbell Upright Row to Chin — Shoulders
  • Barbell Shrugs — Back
  • Standing Barbell Front Raise (Front Delts) — Shoulders
Day 125 exercises · 17 sets
  • Barbell Lunges — Legs
  • Bent-Over T-Bar Row — Back
  • Standing Barbell Military Press — Shoulders
  • Standing Barbell Reverse Curl — Arms
  • Good Morning — Back
Day 155 exercises · 17 sets
  • Barbell Deadlift — Legs
  • Standing Barbell Press (Military Press) — Shoulders
  • Barbell Row to Waist — Back
  • Standing Barbell Reverse Curl — Arms
  • Standing Barbell Calf Raise — Legs

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Barbell Strength Basics | Training plans | Workouter