Barbell Beast Strength Programme
The Hard Way Fitness
Strength & ConditioningImmerse yourself in the "Barbell Beast Strength Programme," a meticulously designed 12-week journey tailored for barbell fans. The foundation of this program rests on enhancing your prowess in the big lifts: the squat, bench press, and deadlift. Each week, you'll be guided through strategic variations of these exercises, boosting not just power but also technique and resilience. Week one starts with an assessment of your one-rep max, setting the stage for personalized progression. Our program's structure ensures a blend of core lifts and targeted auxiliary movements, thoughtfully selected for balanced development. With a blend of visual and textual instruction, each session flows from a dynamic warm-up to a restorative cool-down. Evolving from our proven "Kettlebell Hell Volume 1," this program is a crucible that forges strength and cements your bond with the barbell, underpinned by the wisdom of seasoned coaches and the success stories of our clients. Join us to elevate your training and become a Barbell Beast.
A
Rowing
1 x 1000
Conditioning
B
Total Body Flow Warm-Up:
Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.
Conditioning
C
Barbell Bliss Warm-Up Routine:
Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.
D
Back Squat
8, 8, 5, 3, 2, 1 @ 50, 60, 70, 80, 90, 100 %
E
Rack Pull
8, 8, 5, 3, 2, 1 @ 50, 60, 70, 80, 90, 100 %
A
Walk
1 x 45:00
A
Rowing
1 x 1000
Conditioning
B
Total Body Flow Warm-Up:
Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.
Conditioning
C
Barbell Bliss Warm-Up Routine:
Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.
D
Bench Press
8, 8, 5, 3, 2, 1 @ 50, 60, 70, 80, 90, 100 %
A
Walk
1 x 45:00
A
Rowing
1 x 1000
Conditioning
B
Total Body Flow Warm-Up:
Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.
Conditioning
C
Barbell Bliss Warm-Up Routine:
Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.
D
Deadlift
8, 8, 5, 3, 2, 1 @ 50, 60, 70, 80, 90, 100 %
A
Walk
1 x 45:00
Stephen Mooney
Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.
Dive into Barbell Beast and discover a transformative journey tailored for true barbell enthusiasts. With Hard Way Fitness, it's not just about lifting weights; it's about elevating your entire being. Join us and redefine what you're truly capable of.
Get Barbell Beast Strength Programme
Jeff
It's all you need
Verified Athlete""Big lifts, big numbers, and big gains. Having a plan tailored to me is an Awesome feeling, TrainHeroic shows me how I'm doing and combining the Hardway Fitness & TrainHeroic have given me a great awareness of my ability and my potential, kept me very motivated to stay on track.""
Susan
Rugby Player
Verified Athlete""Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience.""
Agnieszka
Fitness Addict, Mother of 2
Verified Athlete""I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough."
Dublin City Exiles
Rugby League Team
Verified Athlete"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."
