Beginner Barbell

Kristie Larson

Strength & Conditioning, Functional Training
Coach
Kristie Larson

Learn the barbell front squat, deadlift, and bench press by following a safe, progressive program made for strength training beginners. You'll gain confidence using free weights, learn safe lifting technique, and see steady gains in your strength.

Beginner Barbell includes a variety of amplifications and modifications so it's easy to go at your own pace and comfort level. You'll also receive a bonus webinar on gym etiquette, safety, and terminology.

Detailed video demos make learning proper form straightforward and simple.

This is a 12-week program with 2 workouts/week--an ideal cadence for building sustainable, consistent habits.

$99
Get Beginner Barbell
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Lift and learn
Get confident lifting weights with the help of straightforward programming, detailed instructional videos, and plain language explanations
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Do less, get more
Gain noticeable strength and feel energized by lifting two times per week. This is a true "sweet spot" to build consistency while avoiding workout burnout.
Features
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Programming 2 days per week
Full body strength workouts, 45 min 2x/week
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Video Demos
Instructional videos to guide your setup, weight selection, and form
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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
Equipment
Required
Barbell // Dumbbells // Squat Rack // Bench
Recommended
Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Cat Cow

1 x 4

A2

Scapula Pushups

1 x 6

A3

Child's pose rocks

1 x 8

A4

Beast

1 x 15

B1

Farmer carry

3 x 30

B2

Good mornings

3 x 10

C1

Goblet box squats

3 x 10

C2

Bench Supported Rows

3 x 20

D1

Single Arm Floor Press

3 x 16

D2

Beast Taps

3 x 16

E1

Cat Cow

1 x 6

E2

Child's pose rocks

1 x 6

E3

Hamstring Glides

1 x 16

Wednesday
Week 1 Day 4

A1

Hamstring Glides

1 x 16

A2

Glute Bridges

1 x 12

A3

Thread-The-Needle

1 x 12

A4

Beast

1 x 15

B1

RDLs/Romanian Deadlifts

3 x 8 @ 45 lb

B2

Rack Rows

3 x 8 @ 45 lb

C1

Split Squats

3 x 16

C2

1/2 Kneeling Press

3 x 16

D1

Goblet Marches

3 x 12

D2

Pushups

3 x 8

E1

Cat Cow

1 x 6

E2

Lat Stretch

1 x 8

E3

90/90

1 x 30

Coach
More from Kristie Larson
coach-avatar Kristie Larson

Kristie is a certified personal trainer, Intuitive Eating facilitator, and body neutral strength coach in NYC. She specializes in functional strength training for women.

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The last workout program you'll need

Beginner Barbell isn't just a strength training program--it's a way to become confident and independent in the gym. You'll know how to use equipment, how to use progressive overload, and how to safely get stronger.

Get Beginner Barbell
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The Proof
verified-athlete-avatar Alexandra K.

Beginner Barbell

Verified Athlete

"This was the first strength training program I was able to complete where the weights increased week over week, and where I didn't experience any injuries. I would hands down recommend this program to a friend."

verified-athlete-avatar Melissa C.

Beginner Barbell

Verified Athlete

"I had never touched a weight in my life before. Now I know that I can reproduce the workouts on my own. That is invaluable to me. I'll be able to do that forever."

Beginner Barbell
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