6 Week Back to the Barbell

Sean Lane Training

Coach
Sean Lane

Program is designed to help you get back into lifting after some time out of the gym. After the 6 weeks are up you should be able to get back into an either strength training based program or a hypertrophy based program.

6 weeks, 5 sessions per week, week 4 is a deload.

You should have a good idea of your max squat, bench, and deadlift if your next program is percentage based

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What You'll Gain
-Rebuilt Structure and Consistency -Increase Confidence in Your Abilities -Be Ready to Take on Your Next Goal
Features
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Programming 5 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Programming is all through an app.
Equipment
Required
Barbell // Rack // Bench // Plates // Dumbbells // Cable Machine // Bands // Hip Circle
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Lower Warm Up

2 rounds Hip Circle lateral walk 10e Hip Circle forward/reverse walk 10e Banded Goodmorning 15

B

Back Squat

10, 8, 6, 4, 2, 1

C

Seated Cable Row

12, 10, 8, 8, 6

D

Lat Pulldown

10, 10, 8, 8

Circuit

E

3-4 rounds Spanish Squats 15 Single Leg RDL 10 each Band Pull Through 20

Monday
Week 1 Day 2

Prep

A

Upper Warm Up Circuit

2 Round band pull apart 20 band chest fly 20 band press 20 then empty bar bench 15-20

B

Bench Press

5 x 5

C

DB Bench Press

10, 8, 6, 4, 4

D

DB Seated Shoulder Press

12, 10, 8, 6, 6

E

DB Lateral Raise

10, 8, 6, 6, 4

F

Tricep Pushdown

12, 12, 8, 8, 6, 6

Tuesday
Week 1 Day 3

Prep

A

Lower Warm Up

2 rounds Hip Circle lateral walk 10e Hip Circle forward/reverse walk 10e Banded Goodmorning 15

B

Deadlift

5, 3, 2, 2

C

Front Squat

8, 5, 3, 3

D

1-Arm DB Row

8, 8, 5, 5, 3

Circuit

E

3 Rounds GHR 1 RIR Hip Circle Glute Bridge 20 BW Walking Lunge 25 yards

Thursday
Week 1 Day 5

Prep

A

Upper Warm Up Circuit

2 Round band pull apart 20 band chest fly 20 band press 20 then empty bar bench 15-20

B

Bench Press

10, 8, 6, 4, 2

C

Barbell Row

12, 10, 8, 6, 6

D

Chest-Supported DB Row

10, 8, 8, 6, 6

E

DB Bicep Curls

10, 10, 8, 8

F

Half-Kneeling KB Press

10, 10, 8, 8

G

Rear Delt Flyes

15, 12, 10, 8

Friday
Week 1 Day 6

Prep

A

Lower Warm Up

2 rounds Hip Circle lateral walk 10e Hip Circle forward/reverse walk 10e Banded Goodmorning 15

B

Back Squat

5 x 5

C

RDL

10, 8, 6, 6, 4

D

Seated Hamstring Curls

12, 10, 8, 6, 6

Circuit

E

3 rounds BW Walking Lunges 25 yards GHR 8-10 Back Extension 10-12 Hip Circle Glute Bridge 15-20

Coach
coach-avatar Sean Lane

I've coached for nearly a decade. Competed in Powerlifting and Weightlifting. My goal is to show people that strength is for everyone and a huge benefit to all. The more people feel and move better, the better we are at helping our society

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Be Capable

You will be comfortable being back in the gym and be ready to take on your next goal again.

Get 6 Week Back to the Barbell
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6 Week Back to the Barbell