6 Week Back to the Barbell
Sean Lane Training
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
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
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
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
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
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
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
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
