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Barbell Brigade-Upper Body Blast

Jay Floyd Training Programs

General Fitness, Strength & Conditioning
Coach
Jay Floyd, M. Ed. USAW, CSAC

The Barbell Brigade Upper Body Blast is a 9 week program performed 4 days per week. It uses three week strength waves that will build your strength and Rest/Pause sets to stimulate extreme muscle growth in as few sets as possible. Your upper body will experience strength and mass increases like never before! Lower body training will be put into a maintenance phase but you will still experience strength and mass increases. The sets, reps, and weight changes every week so you never get bored with your training! Start today!

$35
Get Barbell Brigade-Upper Body Blast
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Simple Programming
Percentage based core lift prescriptions takes the guess work out!
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Low Volume/Max Intensity
Push with only 1-2 working sets of every exercise. No long drawn out set and rep schemes!
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Simple Exercises
Get back to the basics!
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Built-in Recovery
Wave loading keeps your body fresh!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Olympic Barbell // Olympic Plates // Squat Rack or Cage // Adjustable Bench // DB set or Adjustable DBs // Chin-up Bar // Bands
Recommended
Cable Stack
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Sample Week
Week 1 of 9-week program
Sunday
RP Upper 1-1

A

Bench Press

5, 5, 5, 5, 5, MAX, MAX, MAX @ 35, 45, 55, 65, 75, 55, 55, 55 %

B

Chin-Up

3 x MAX

C

Band Face Pull

3 x MAX

D

Supine DB Tricep Press

3 x MAX

E

Barbell Bicep Curl

3 x MAX

Monday
squat 1

A

Back Squat

5 x 5 @ 35, 45, 55, 65, 75 %

B

Romanian Deadlift

3 x 8

C

Lunge

2 x 12

Wednesday
Upper 1-2

A

Barbell Incline Bench Press

5, 5, 5, 5, 5, MAX, MAX, MAX @ 35, 45, 55, 65, 75, 55, 55, 55 %

B

1-Arm DB Row

3 x MAX

C

DB Lateral Raise

3 x MAX

D

Seated DB Curl

3 x MAX

E

Band Tricep Push Down

3 x MAX

Thursday
dead 1

A

Deadlift

5, 3, 1, 1, 1, 1, 1, 1, 1, 1 @ 35, 45, 55, 65, 75, 75, 75, 75, 75, 75 %

B

Back Squat

5 x 5 @ 45, 55, 65, 65, 65 %

C

Reverse Lunges

Coach
More from Jay Floyd Training Programs
coach-avatar Jay Floyd, M. Ed. USAW, CSAC

Former competitive elite powerlifter with best lifts of 845 squat, 535 bench, and 643 deadlift. Strength and conditioning coach for 24 years. Currently the Head Strength and Conditioning Coach at Thomas County Central High School, State Champions in 2023 and 2025.

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Join the Barbell Brigade today!

For less than a dollar a day you can get the gains you've been missing!

Get Barbell Brigade-Upper Body Blast
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FAQs
Who is this for?
Any man or woman with a good grasp of the squat, bench press, and deadlift who wants to train at home or with minimal equipment.
What if I miss a day?
Try to make it up as soon as possible and push the other training days forward.
What does an average training day look like?
Each training day will have percentages for your main lift. The accessory lifts are programmed on a simple progressive overload that the app will track!

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