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Program: HOME - BARBELL

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 2:

1

Bench Press (BB)

Note: Shoulder blades back and down, max arch. On balls of foot, drive heel down. ~120-180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed. Dip or push-up if no DBs.

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2B

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Bent Over BB row if there is no way to create prone bench. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Seated DB Lateral Raise

Note: Chase that pump. Use a band if no DBs.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

Pull-Up

Note: Don’t excessively arch lower back, keep ribs compressed. Pull up on racked BB if no pull up bar above head. Add weight or use band to manage difficulty. ~120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4A

45-Deg Bench Y-Raise

Note: Keep ribs compressed, thumb pointing up and reach out. don’t pin shoulder blades back and down

SETS: 3

REPS: 15

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4B

DB Bicep Alternating Curl

Note: Reach elbows out (protract shoulder) and supinate wrists. ~120s rest

SETS: 3

REPS: 15es

RPE (Weeks 1-4): 8,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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