Build Strength, Power, and PRs!

Individuals are invited to register for a 16-week Barbell Intensive Program that emphasizes the development of key lifts such as bench press, deadlifts, squats, and overhead press. Each workout will consist of four exercises, with a total of four workouts scheduled per week.

What You Need

Participants are required to have access to necessary equipment including barbells, dumbbells, bands/chains for controlled instability, and if possible an exercise ball.

The Process

The program will be structured around three-week cycles repeated five times throughout the first 15 weeks, culminating in a 1 Repetition Maximum (1RM) test in the final week. Each cycle will incorporate elements of strength, stability, and speed training.

Safety 

For safety and optimal performance, it is recommended to have a spotter or safety bars available during sets of 10×3, 6×1, or 1×1. The overhead press component will consist of 3 sets of 2 repetitions, rather than 6 sets of 1.

Let’s get after it and see what PRs you can get!