Barbell Phase in I: Training by Sam Ives in TrainHeroic

Carothers Fitness

Coach
Sam Ives

This is a beginner program for someone who has had some training experience with a barbell. the focus of this program is to get someone to be able to take a reliable 1 rep max at the end of the 8 week program.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
To complete this program one will need a barbell // squat rack // dumbbells // bench // and bands. A cable machine is preferred but not required.
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Band Walks

2 x 20

B

Back Squat

4 x 10 @ 7

C

Pause Goblet Squat

4 x 5 @ 7

D

Bulgarian Split Squat

4 x 8 @ 6.5

E

Romanian Deadlift

4 x 10

F1

Plank

5 x 0:45

F2

Dead Bug

4 x 12

Tuesday
Week 1 Day 3

A

Band Pull-Apart

3 x 15

B

Bench Press

5 x 10 @ 7

C

Incline DB Bench Press

4 x 8 @ 6.5

D

Push-Up

4 x 12

E

DB Overhead Tricep Extension

4 x 10

F

Banded Tricep Pushdown

4 x 20

Thursday
Week 1 Day 5

A

Deadlift

5 x 8

B

Bent Over Row

4 x 8

C

Hip Thrust

4 x 8

D

Pull-Up

4 x 6

E

Russian KB Swing

4 x 10

F

TRX Row

4 x 10

Saturday
Week 2 Day 0

A

Shoulder Press

5 x 10 @ 7

B

Close Grip Bench Press

4 x 8

C

Seated DB Press

4 x 8

D1

DB Front Raise

4 x 10

D2

Tricep Pushdown

4 x 12

Barbell Phase in I