New

1x20 Program

Unconquered Barbell

Strength & Conditioning
Coach
Bailey Forst

This 1x20 program is great intro into training either from a long hiatus or for your first time starting your fitness journey. It even works great for experienced lifters looking for a GPP program. It introduces you to many different movement patterns and variations to make sure you are getting a rounded out program. 1 set of 20 repetitions allows you build a large foundation of training capacity. This specific program can be completed with just basic equipment that most every gym has (dumbbells and cables).

$29
Get 1x20 Program
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Proven Results
Use a program that has helped aid in the development of myself and my own athletes.
Features
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Programming 4 days per week
Total Body Strength Sessions that will help you start your fitness journey.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
No more messy training journals get your workouts and track your progress on your phone.
Equipment
Required
Dumbbells // Cable Stack // Adjustable Bench
Recommended
Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Dumbbell Rear Foot Elevated Split Squat (Contralateral)

1 x 20

B

Single Arm 1/2 Kneel Dumbbell Overhead Press

1 x 20

C

Kettlebell RDL

1 x 20

D

Single Arm Dumbbell Row (3 Point Stance)

1 x 20

E

Goblet Step-Up

1 x 20

F

Dumbbell Bench Press

1 x 20

G

Alternating Dumbbell Curl

1 x 20

H

Dumbbell Skull Crusher

1 x 20

I

Dumbbell Calf Raise

1 x 20

J1

Dip Iso Hold

1 x MAX

J2

Pull-Up Iso Hold

1 x MAX

Monday
Week 1 Day 2

A

Goblet Squat

1 x 20

B

Dumbbell Incline Bench Press

1 x 20

C

Kettlebell Low Hang Lateral Squat

1 x 20

D

Chin-Up

1 x 20

E

Single Leg Bench Hip Extension

1 x 20

F

Dumbbell Reverse Fly

1 x 20

G

Dumbbell Hammer Curl

1 x 20

H

Cable Rope Tricep Extension

1 x 20

I1

Split Squat ISO Hold

1 x MAX

I2

1/2 Kneel Dumbbell 90/90 Iso Hold

1 x MAX

I3

Push-Up Iso Hold

1 x MAX

Wednesday
Week 1 Day 3

A

Dumbbell Rear Foot Elevated Split Squat (Contralateral)

1 x 20

B

Single Arm 1/2 Kneel Dumbbell Overhead Press

1 x 20

C

Kettlebell RDL

1 x 20

D

Single Arm Dumbbell Row (3 Point Stance)

1 x 20

E

Goblet Step-Up

1 x 20

F

Dumbbell Bench Press

1 x 20

G

Alternating Dumbbell Curl

1 x 20

H

Dumbbell Skull Crusher

1 x 20

I

Dumbbell Calf Raise

1 x 20

J1

Dip Iso Hold

1 x MAX

J2

Pull-Up Iso Hold

1 x MAX

Thursday
Week 1 Day 4

A

Goblet Squat

1 x 20

B

Dumbbell Incline Bench Press

1 x 20

C

Kettlebell Low Hang Lateral Squat

1 x 20

D

Chin-Up

1 x 20

E

Single Leg Bench Hip Extension

1 x 20

F

Dumbbell Reverse Fly

1 x 20

G

Dumbbell Hammer Curl

1 x 20

H

Cable Rope Tricep Extension

1 x 20

I1

Split Squat ISO Hold

1 x MAX

I2

1/2 Kneel Dumbbell 90/90 Iso Hold

1 x MAX

I3

Push-Up Iso Hold

1 x MAX

Coach
More from Unconquered Barbell
coach-avatar Bailey Forst

I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.

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1x20 Program
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