Workouts · 7 entries

Barbell
workouts

The barbell loads more weight in smaller increments than anything else, which is why strength programmes are built on it.

Barbell Strength Full Body

A three-day full body barbell programme built on the squat, press, deadlift and row — the simplest effective way for a novice to get strong.

The five-day one-muscle-per-day split, what the frequency research says about it, who it still suits, and a complete week if you want to run it.

Complete push, pull and legs sessions, how to run the split at three or six days a week, and who it actually suits.

How to run push pull legs on three days a week without leaving each muscle trained only once, and when to use it over an upper/lower split.

A three-day full body plan for building muscle and losing fat at maintenance calories, with the frequency that makes recomposition realistic.

A four-day upper/lower plan for gaining muscle and losing fat at maintenance calories — realistic for beginners, returners and higher body fat.

Four days a week, each muscle trained twice, built around heavy compound lifts. The best frequency-to-recovery ratio for most intermediate lifters.