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ONE MAN ONE BARBELL

Garage Gym Athlete

Strength & Conditioning, Powerlifting, Power Sports , General Fitness

Coaches

Jerred Moon and Joe Courtney

With One Man One Barbell you’ll...

Become the strongest you’ve ever been, without spending hours in the gym. Learn all you need to know about strength training and barbells. Learn how to use a barbell, and a barbell alone, to master strength and fitness. Get in the best shape of your life (seriously...I don’t do gimmicks). Run faster, jump higher, get stronger and become a better human.

One Man One Barbell has helped thousands with its simplicity and goes far beyond methods, techniques and principles; it’s tested. The original One Man One Barbell program has been tested at every level of fitness; from CrossFit competitors, U.S. Special Operations Forces, Average Joes and Stay-at-home moms, cyclists, 50K trail runners and more. Making it one of the only competition-faced, war-tested, life-proven and multi-sport used strength and conditioning programs in the world.

$39

Get ONE MAN ONE BARBELL

Gain High-Powered Strength

We're talking usable, sustainable and durable strength. Not the kind that only works in a gym

Have Dynamite Conditioning

Heard of fishing with dynamite...? Talk about unfair advantage. Conditioning levels which take the fear out of ANY physical challenge

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

All your workouts on the app, automatically tracking your volume and progress.

Equipment

Required

One Barbell & Rack // plates

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

Warm up 001

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 15 ea walking lunges 10 face pulls 30 sec plank

Back Squat

4 x 4 @ 54, 63, 68, 77 %

Back Squat

10 x 3 @ 54 %

Barbell Lunge

5 x 12

Glute Bridge

5 x 12

Monday

Week 1 Day 2

Prep

Warm up 002

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 1 min cardio (bike, jump rope, burpees, etc) 6 broad jumps 10 inch worms 10 hanging shrugs (linked)

10 Second Sprint

8 x 10 @ 0:10

Rest

1 x 10:00

10 Second Sprint

8 x 10 @ 0:10

Tuesday

Week 1 Day 3

Prep

Warm up 003

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min Row/run/bike 10 hand release push ups 10 goblet squats 12 v ups

Strict Press

4 x 4 @ 54, 63, 68, 77 %

Strict Press

10 x 3 @ 54 %

Rear Delt Raise

5 x 12

Toes to Bar

5 x 12

Wednesday

Week 1 Day 4

Thursday

Week 1 Day 5

Prep

Warm up 004

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 30 double unders 8 ea KB side lunge 10 burpees 10 ea pall of press (linked)

2 Minutes Max Effort

1 x 2:00

Rest

1 x 12:00

2 Minutes Max Effort

1 x 2:00

Rest

1 x 12:00

2 Minutes Max Effort

1 x 2:00

Friday

Week 1 Day 6