Iron Hive

Powerlifting, Weightlifting, Bodybuilding, Functional Training
Coach
Keen Thammathataree

this 4 weeks program is suitable to beginner who looking forward to enter to a specific program either is powerlifting weightlifting or other specific lift focus program. the Barbell Basic program provide 4 weeks length with 3 times a week total body strength and hypertrophy exercise. each week come up with progressive overload in term of intensity and volume. highly recommend try this program to get a good lifting and muscle foundation

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

3 x 5 @ 60, 70, 75 %

B

Bench Press

5 x 5 @ 60, 70, 75, 70, 65 %

C

Supinated Grip Barbell Row

5 x 5 @ 60, 70, 75, 70, 65 lb

D

Plank

E

Back Extension

2 x 10

Tuesday
Week 1 Day 3

A

Barbell Lunge

3 x 8

B

Incline DB Bench Press

3 x 10

C

Lat Pulldown

3 x 10

D

Dead Bug

3 x 10

Thursday
Week 1 Day 5

A

Deadlift

5 x 5

B

Overhead Press

5 x 5

C

Chin-Up

5 x 5

D1

Close Grip Push-Up

3 x 10

D2

1-Arm DB Row

3 x 10

E

Side Plank

Barbell Basic