New

8 Week Barbell Program

Matt Vincent

Coach
Matt Vincent

This is a standard 8 week barbell program

This program will not only increase your 1RM in the back squat, bench press, deadlift, & overhead press but you'll be exposed to several different variations of each lift throughout the 8 weeks

This program is great not only for those new to the barbell game and for those that need a fresh approach on lifting heavy.

Having been training heavy we've learned over the years that you get strong in the positions you train which can lead to potential overuse injuries so we've added in some stretching at the end of your training days and some optional movement days on your days off. This will not only aide in recovery it'll also help keep your joints healthy and strong so you can play the long game.

Features
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Programming 7 days per week
4 strength training days and 3 optional recovery movement days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Rack // Barbell // Dumbbells // Bench
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

F

Walk

1 x 15:00

Monday
Week 1 Day 2

A

Airdyne

1 x 5:00

B

Lumber Jack Squat

4 x 10

C

Goblet Squat

4 x 12

D

DB Jefferson Split Squat

3 x 15

E1

Leg Extension

3 x 25

E2

Anterior Tibialis Raise

3 x 25

F

Barbell Rotations

3 x 15

G

Lunge ISO

3 x 1:00

Tuesday
Week 1 Day 3

A

Airdyne

1 x 5:00

B

Larsen Press

4 x 10

C

DB Floor Press

4 x 12

D

Pullover

3 x 12

E

Landmine Single Arm Row

3 x 12

F1

Alternating DB Hammer Curl

3 x 15

F2

Rolling Tricep extensions

3 x 15

G

Half Bridge Hold

3 x 1:00

Wednesday
Week 1 Day 4

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

F

Walk

1 x 15:00

Thursday
Week 1 Day 5

A

Airdyne

1 x 5:00

B

Landmine Hinge

4 x 10

C

Seated Zercher Goodmorning

4 x 12

D

Lateral Shift

3 x 12

E1

Leg Curl

3 x 25

E2

Double Leg Wall Calf Raise

3 x 25

F

Barbell Lateral Flexion

3 x 15

G

5 Stance Horse Stance ISO

3 x 0:30

Friday
Week 1 Day 6

A

Airdyne

1 x 5:00

B

1/2 Kneeling Landmine Press

4 x 10

C

Z Press

4 x 12

D

Chest Supported Incline Shrugs

3 x 12

E

DB Row

3 x 12

F1

Barbell Bicep Curl

3 x 15

F2

Skull Crusher

3 x 15

G

DA Hanging

3 x 1:00

Saturday
Week 1 Day 7

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

F

Walk

1 x 15:00

8 Week Barbell Program