ALL-AROUND BARBELL STRENGTH A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate / Anytime
PROGRAM STRUCTURE: 4 weeks - 2 Sessions / week
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Barbell + Plates, Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Long Exercise Band
FOCUS: Eccentric Tempo - Full body Strength, Barbell Lifting. The goal of this program is to build full body strength using heavier loads through barbell training
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5 @ 3-0-0 Tempo (50% / 60% / 65% / 70%)
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) Varied Stance Goodmorning x 60 sec
3) Set-up + Rest - 60 sec -
3 Rounds:
RPE (effort): 7/10
1) Tempo Goblet Step Down x 6 @ 3:0:0
2) DB Bench Press x 10
3) Down Dog + Worlds Greatest x 60 sec -
3 Round EMOM:
MIN 1) Pull-up x 7/10 effort (a few reps left in the tank - minimum of 5)
MIN 2) Overhead Carry x 25 sec each side @ light-medium weight
MIN 3) Prone Scaption Work x 50 sec -
3 ROUNDS: 30 SEC EACH
1) Side Plank R
2) Side Plank L
3) Hollow Hold
4) 1-leg Bridge R Hold
5) 1-leg Bridge L Hold
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 @ 3-0-0 Tempo (50% / 60% / 65% / 70%)
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) 9090 switch x 60 sec
3) Set-up + Rest) 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) Tempo 1-leg DL x 6 @ 3:0:0
2) DB Curl to Press x 10
3) 1/2 kneeling side bend x 30 sec each side -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Bent Over Row x 10
MIN 2) BB Roll Out x 10+
MIN 3) Push-Up + Shoulder Tap x 45 seconds -
3 ROUNDS: 30 SEC EACH
1) Banded 1/2 kneeling Rotation R
2) Banded 1/2 kneeling Rotation L
3) Oblique Crunch
4) Hollow Hold + Knee Tuck
5) Superman Pulse
Welcome to Week 1! This week, you’ll be working at a 70-75% effort level under tempo. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5 @ 5-0-0 Tempo (60 / 70 / 75 / 80) @ 5:0:0 Tempo
working from 60% up to an 80% effort - 6/10 RPE up to 8/10 RPE
2) Kneeling Hamstring Stretch
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE 8/10
1) Tempo Goblet Step Down x 5 @ 3:0:0
2) DB Bench x 8
3) 1/2 kneeling Archer Reach x 30 sec each side -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull-up x 8/10 effort (1-2 reps left in the tank - minimum of 5)
MIN 2) Overhead Carry x 25 sec each side @ light-medium weight
MIN 3) Prone Scaption Work x 50 sec -
3 ROUNDS: 30 SEC
1) Side Bridge + Abduction
2) Side Bridge + Abduction
3) Hollow Hold + Knee Tuck
4) 1-leg Bridge R Pulsing
5) 1-leg Bridge L Pulsing
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 @ 5-0-0 Tempo (60% / 70% / 75% / 80%)
working from 6/10 up to an 8/10 RPE (effort)
2) 9090 switch x 60 sec
3) set-up + rest x 60 sec -
4 ROUNDS:
RPE (effort): 7/10
1) Tempo 1-leg DL x 5 @ 3:0:0
2) DB Curl to Press x 8
3) floor angel x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Bent Over Row x 10
MIN 2) BB Roll Out x 10+
MIN 3) Push-Up + Shoulder Tap x 45 seconds -
3 ROUND: 30 SEC EACH
1) 1/2 kneeling AR press + lift R
2) 1/2 kneeling AR press + lift L
3) Bear hold
4) Crab Pulse
5) Bridge March
This week, you’ll be working at a 80-85% effort level under tempo. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5/5/5/5 @ 5-0-0 Tempo (60% / 70% / 80% / 90%)
In the first 2 rounds, perform 5 reps. In rounds 3 & 4, perform 3 reps. working from 60% up to an 90% effort - 6/10 RPE up to 9/10 RPE
2) Kneeling Hamstring Stretch x 60 sec
3) Set-Up / Rest x 60 sec -
4 ROUNDS:
RPE 9/10
1) Tempo Goblet Step Down x 5 @ 3:0:0
2) DB Bench x 8
3) alternating worlds greatest x 60 sec -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull-up x 9/10 effort (0-1 rep left in the tank - minimum of 5)
MIN 2) Overhead Carry x 25 sec each side @ light-medium weight
MIN 3) Prone Scaption Work x 50 sec -
3 ROUNDS: 30 SEC EACH
1) Offset 1-leg balance R
2) Offset 1-leg balance L
3) Anchored Leg Lifts
4) Loaded Bridge Hold
5) Bridge March
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 @ 5-0-0 Tempo (60% / 70% / 80% / 90%)
working from 6/10 up to an 9/10 RPE (effort)
2) 9090 switch x 60 sec
3) Set-Up + Rest) 60 sec -
4 ROUNDS:
RPE (effort): 9/10
1) Tempo 1-leg DL x 5 @ 3:0:0
2) DB Curl to Press x 8
3) floor angel x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Bent Over Row x 10
MIN 2) BB Roll Out x 10+
MIN 3) Push-Up + Shoulder Tap x 45 seconds -
3 ROUND: 30 SEC EACH
1) 1/2 kneeling Chop R
2) 1/2 kneeling Chop L
3) Crab Bridge Reach
4) Mountain Climber +
5) Oblique Crunch
PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
Work at 7/10 RPE for each set
1) DB Sumo DL x 6 Reps
2) DB Suitcase DL x 3 Reps each side
3) Inchworm + WG. x 60 sec -
3 ROUNDS:
RPE 7/10
1) Floor Press x 12
2) Split Squat x 12 ea (no weight)
3) down dog + pigeon x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Hollow Hang x 30-50 sec
MIN 2) 1/2 kneeling overhead press x 10 ea
MIN 3) cuban press x 50 sec -
3 ROUND: 30 SEC EACH
1) Offset March R
2) Offset March L
3) DB Drag
4) Loaded Bridge Pulse
5) Anchored Bridge March
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
Work at 7/10 RPE
1) Goblet Squat x 6 reps (0:0:0 Tempo)
2) Offset Rack Squat x 3 each side (0:0:0 Tempo)
3) 1/2 kneeling reach x 30 sec each side -
3 ROUNDS:
RPE (effort): 7/10
1) Offset Curl + Press x 6 each side
2) Bench Hip Lift x 12
3) Childs pose to superman x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) DB Split Stance Bent Over Row x 25 sec each side
MIN 2) Hollow Hold x 30-50 sec
MIN 3) Push-Up + Mountain Climber x 50 seconds -
3 ROUND: 30 SEC EACH
1) 1/2 kneeling Halo R
2) 1/2 kneeling Halo L
3) 1-leg Bridge R
4) 1-leg Bridge L
5) OAOL V-Up
DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.