Barbell Essentials
Stocks Strength & Performance
Powerlifting, Strength & ConditioningGet jacked, create new strength gainz, and build tremendous work capacity in the process. A great program for anyone looking to get serious about barbell training. Three training cycles culminate in max rep testing on squat, bench press, deadlift, and chin up! Put in the work and get the results!
A
Back Squat
10, 8, 4, 4, 4, 4, 4 @ 50, 60, 65, 65, 65, 65, 65 %
B
RDL March
5 x 8
C
Glute-Ham Raise
2 x 6
D1
OH Plate Sit Up
2 x 10
D2
Side Plank
2 x 0:25
A
Bench Press
10, 8, 4, 4, 4, 4, 4 @ 50, 60, 65, 65, 65, 65, 65 %
B
1-Arm DB Row
6 x 8
C
DB Military Press
5 x 8
D
Lat Pulldown
5 x 8
E
Tricep Pushdown
3 x 8
A
Deadlift
10, 8, 4, 4, 4, 4, 4 @ 50, 60, 65, 65, 65, 65, 65 %
B
Front Foot Elevated Split Squat
5 x 8
C
Lying Leg Curl
5 x 8
D1
GHD Side Bend
2 x 8
D2
Dead Bug
2 x 8
A
Chin-Up
7 x 4
B
Incline Bench Press
10, 6, 6, 6, 6, 6 @ 50, 60, 60, 60, 60, 60 %
C
Cable Facepull
5 x 8
D
DB Bench Press
5 x 8
E
Cable Curl
3 x 8
Andy Stocks
Certified Strength & Conditioning Specialist with over 15 years of experience in collegiate athletics. A veteran barbell athlete, I have competed in over 40 meets combined between weightlifting, powerlifting, and strongman. I will help you reach your goals using the same methods that built NCAA Nationals Champions and helped me achieve success in the iron game.
An upper/lower split that functions as a great resistance training program and an effective introduction to powerlifting training.
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