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Barbell Essentials

Stocks Strength & Performance

Powerlifting, Strength & Conditioning
Coach
Andy Stocks

Get 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!

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NEW GAINZ
The is progressive overload system will take your strength to new levels over 13 weeks!
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MAX REPS
This program culminates in max reps testing on squat, bench press, deadlift, and chin up. Put in the work and improve your training max!
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UPPER/LOWER SPLIT
This program is split into 2 upper body days and 2 lower body days per week. Train 4 days per week or pick up where you left each time you lift.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Easily track your progress through the app!
Equipment
Required
barbell // plates // rack // dumbells
Recommended
cable machine // glute-ham developer
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

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GET STRONGER!

An upper/lower split that functions as a great resistance training program and an effective introduction to powerlifting training.

Get Barbell Essentials
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Barbell Essentials