ALL-AROUND BARBELL STRENGTH C
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
FOCUS: Concentric Emphasis - 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 (50% / 60% / 70% / 75%) no tempo
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) Alternating Hip Stretch x 60 sec
3) Set-up + Rest x 60 sec -
3 Rounds:
RPE (effort): 7/10
1) FR Step up + Reverse Lunge x 6 each
2) Hips Off Alt. Bench x 10 each
3) Childs Lat Reach Through Stretch x 60 sec -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up x 7/10 effort minimum 5 reps
MIN 2) Barbell Overhead Press x 10
MIN 3) Arm Bar x 25 sec each side -
3 ROUNDS: 30 SEC EACH
1) Bear Kick Through
2) Airplane Banded Overhead Row R
3) Airplane Banded Overhead Row L
4) Banded Rotation R
5) Banded Rotation L
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 (50% / 60% / 70% / 75%) no tempo
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) Adductor Rock x 30 sec each side
3) Set-up + Rest x 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) 1-leg Deadlift + Row x 6 ea
2) DB Flag x 6 each
3) Childs Lat Stretch x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Push-Up + Renegade Row x 45 sec
MIN 2) Diagonal Knee Tucks x 45 sec
MIN 3) Box Jumps x 8 -
3 ROUNDS: 30 SEC EACH
1) Split Stance AR Press R
2) Split Stance AR Press L
3) Side Plank R
4) Side Plank L
5) Bridge March
Welcome to Week 1! This week, you’ll be working at a 70-75% effort level under tempo. Make sure you maintain good form 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 (60% / 70% / 75% / 80%) no tempo
Work from 6/10 up to a 8/10 RPE (effort) in the final set
2) Inchworm + Worlds Greatest x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 8/10
1) FR Step up + Reverse Lunge x 5 each
2) Hips Off Alt. Bench x 8 each
AR) Floor Angels x 60 sec -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up x 8/10 effort minimum 5 reps
MIN 2) Barbell Overhead Press x 10
MIN 3) 1/2 Get-Up x 25 sec each side -
3 ROUNDS: 30 SEC
1) OAOL V-Up
2) Split Squat + MB Rotation R
3) Split Squat + MB Rotation L
4) AR Side Step R
5) AR Side Step L
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 (60% / 70% / 75% / 80%) no tempo
Work from 6/10 up to a 8/10 RPE (effort) in the final set
2) Alternating Pigeon x 30 sec each side
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 8/10
1) 1-leg Deadlift + Row x 5 ea
2) DB Flag x 5 each
3) Floor Angels x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Push-Up + Renegade Row x 45 sec
MIN 2) Diagonal Knee Tucks x 45 sec
MIN 3) Box Jumps x 10 -
3 ROUND: 30 SEC EACH
1) Split Squat + Rotation R
2) Split Squat + Rotation L
3) Side Plank + Row R
4) Side Plank + Row L
5) Bridge Complex
This week, you’ll be working at a 80-85% effort level under tempo. Make sure you maintain good form 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 - (60% / 70% / 80% / 90%)
Work from 6/10 up to a 9/10 RPE (effort) in the final set
2) Cat + Cow x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 9/10
1) FR Step up + Knee tuck x 6 each
2) Hips Off Alt. Bench x 8 each
3) Child's Pose Reach Through -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up x 9/10 effort
MIN 2) BB Overhead press x 10
MIN 3) ½ Get Up x 25 sec each side -
3 ROUNDS: 30 SEC EACH1
1) Hollow Hold
2) Split Squat + Diag. Reach
3) Other Side
4) Shoulder Taps
5) Flags
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 (70% / 80% / 85% / 90%) no tempo
Work from 7/10 up to a 9/10 RPE (effort) in the final set
2) 9090 hip transfer x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 9/10
1) 1-leg Deadlift + Row x 6 ea
2) DB Flag x 6 each
3) Childs Pose + Cobra x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Push-Up + Renegade Row x 45 sec
MIN 2) Diagonal Knee Tucks x 45 sec
MIN 3) Box Jumps x 12 -
3 ROUND: 30 SEC EACH
1) OAOL V-Up
2) Side Plank R
3) Side Plank L
4) 1-leg Bridge R
5) 1-leg Bridge L
PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form 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:
7/10 RPE (effort)
1) DB Sumo Deadlift x 6
2) Offset Suitcase Deadlift x 3 each side
3) Alt. Hamstring Stretch x 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) Bridge + Alt. Floor Press x 12 each
2) Alt. Forward Lunge x 12 each
3) Childs Pose Reach Through x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Hollow Hang x 30-50 sec
MIN 2) High Hip Bear Crawl x 50 sec
MIN 3) Plank DB Drag x 50 sec -
3 ROUND: 30 SEC EACH
1) Bridge March
2) Down Dog + Superman
3) Side Bridge + Abduction R
4) Side Bridge + Abduction L
5) Hollow Hold + Knee Tuck
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:
7/10 RPE (effort)
1) Goblet Squat x 6
2) Offset Front Rack Squat x 3 each
3) 9090 hip transfer x 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) Offset 1-leg Deadlift x 8 ea
2) Alternating Flags x 10 each
3) Inch Worm + Worlds Greatest x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Push-Ups x 10-20 reps
MIN 2) DB Rows x 10-20 reps
MIN 3) Box Jumps x 12 -
3 ROUND: 30 SEC EACH
1) Bridge Complex
2) Crab Bridge Reach R
3) Crab Bridge Reach L
4) OAOL V-up R
5) OAOL V-up L
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.