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BARBELL BASICS-HIGH VOLUME

JeremyC.SPP

Strength & Conditioning, Powerlifting, Functional Fitness, Functional Training
Coach
Jeremy Clements

This program is for anyone who wants to feel more comfortable and confident using a barbell in their training. This 4 week program will expose you to 4 training sessions per week where you will have 2 barbell based movements in each session. The volume in this program is very high as to give you the exposure you need to build skill using the barbell. Be ready to work!

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Confidence
This program will give you confidence to use a barbell during your training sessions. There are 2 barbell movements in each session with a lot of volume.
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Efficiency
This program is designed in a way that is easy to follow and understand. You won't have to spend time thinking about how many reps or sets to do, it's all programmed for you.
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Body Composition
Not only will this program help you gain familiarity with the barbell but with the amount of volume in this program, you will undoubtedly build strength and lean muscle.
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Progressive Overload
This program is designed to allow you to potentially increase the weight for your barbell lifts week over week. As you go through the program the reps will go down but the sets will go up to ensure you're still getting volume each week.
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Variety
Although this program is focused on building your proficiency with a barbell, there is accessory work that uses other equipment. This will help keep you engaged in the program and allow you to develop skills with other implements.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easy to use platform. You will have the ability to efficiently track your workouts week over week to track progress.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Cable Machine // Medicine Ball // Plyo Box // Stability Ball // TRX
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Sample Week
Week 1 of 4-week program
Sunday
Do What Feels Good Day
Monday
Week 1 Day 1-BB BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Box Jump/Jump Squat

3 x 5

B2

Med Ball Chest Pass Standing

3 x 5

C

Kettlebell Clean

3 x 5

D1

Bench Press

3 x 12

D2

Supported Single Arm DB Row

3 x 12

E1

BARBELL RDL

3 x 12

E2

Stability Ball Hamstring Curl

3 x 12

F1

AROUND THE WORLD DB RAISE

3 x 12

F2

WEIGHTED PUSH-UP

3 x 12

Tuesday
Week 1 Day 2 BB BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Alternating Low Box Single Leg Hops

3 x 5

B2

Kneeling Med Ball Chest Pass

3 x 5

C

KB swings

3 x 5

D1

Back Squat

3 x 12

D2

DB Reverse Lunge

3 x 12

E1

BARBELL BENT OVER ROW

3 x 12

E2

Incline DB Bench Press

3 x 12

F1

SEATED DB HAMMER CURLS

3 x 12

F2

TRX Row

3 x 12

Wednesday
Rest Day
Thursday
Week 1 Day 3 BB BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Med Ball Wall Ball

3 x 5

B2

Depth Drop

3 x 5

C

Weighted Squat Jump

3 x 5

D1

Standing Barbell Strict Overhead Press

3 x 12

D2

Half Kneeling Single Arm Cable PullDown

3 x 12

E1

Barbell Hip Thrusts

3 x 12

E2

Stability Ball Reverse Hypers

3 x 12

F1

TRX Triceps Extension

3 x 12

F2

Double KB Front Rack March In Place

3 x 12

Friday
Week 1 Day 4 BB BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Single Leg RDL W/ Med Ball Slam

3 x 3

B2

Seated To Standing Med Ball Chest Pass

3 x 3

C

Staggered Stance SA KB Swing

3 x 3

D1

Conventional Deadlift

3 x 12

D2

Cable Rope RDL

3 x 12

E1

Standing Upright Barbell Row

3 x 12

E2

Seated Rear Delt Fly

3 x 12

F1

High Plank Shoulder Tap

3 x 12

F2

Standing Rotational Med Ball Wall Slam

3 x 12

Saturday
REST DAY OR CONDITIONING
Coach
More from JeremyC.SPP
coach-avatar Jeremy Clements

Jeremy has been coaching a wide range of individuals for over 8 years. He is a certified personal trainer who specializes in Correct Exercise, Performance Enhancement, and Strength & Conditioning.

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Thank You

Thank you for taking the time to consider this program. I truly believe in what I've created and I hope you enjoy it. Please feel free to reach out to me with any questions or comments.

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