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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 3:

1

Deadlift

Note: Conventional, sumo or trap bar - whichever you enjoy and want to improve. Neither are better than the other. ~120-180s rest

SETS: 4

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
W | R

2

Front Squat

Note: Heels raised. ~120-180s rest

SETS: 4

REPS: 8

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

3

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement. ~120-180s rest

SETS: 5

REPS: 8

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
W | R

4A

Quad Nordic

Note: Or sissy squat. Go through full range of motion (as much knee flexion as possible) and stay upright.

SETS: 4

REPS: 15

RPE (Weeks 1-4): N/A

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

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

4B

Copenhagen Side Plank

Note: Add 5s each time if tolerable and easy.

SETS: 4

REPS: 15s es

RPE (Weeks 1-4): N/A

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

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

4C

Bent Knee Calf Raise (Variation)

Note: Feet straight, 2s pause at bottom. ~90-120s rest

SETS: 4

REPS: 6es

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
W | R

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