Foundation : Back to Barbells

Gym Jones

Coach

Matt Owen

If you’ve been out of the gym for awhile and are looking to ease back into regular training, this program is for you! Perfect for someone coming back from either an extended break or a highly specific training phase, this 4 week foundation program will help you transition from whatever you've been doing, back into regular training. If you're looking to join one of our teams but aren't sure you're ready, this program is the perfect place to start.

$45

Get Foundation : Back to Barbells

Guidance to get you where you want to be

If you've taken an extended break from the gym, or have never been quite where you want to be fitness-wise, this program is for you. This Foundation program is the result of decades of real-life experimentation at Gym Jones to find the best ways of getting athletes performing at a high level quickly and safely.

Get a taste of Gym Jones

This program will give you a good sampling of what happens here in the gym, and what we program for our teams on TrainHeroic. If you're curious about either, this is the perfect program for you!

Know where to go when the program ends

This program was written to prep you to join one of our teams, so don't stress about where to go when you're done! At the end of 4 weeks, you'll have a taste of what you like and we can help you decide exactly where to go from there.

Features

Programming 5 days per week

Since this is a transition phase, this program will start with 4 days a week. Frequency will increase along with intensity week to week.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell and plates // Kettlebells // Dumbbells // Rower or AirDyne

Recommended

GHD

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Rowing

1 x 10:00

Band Pull-Apart

3 x 10

Shoulder Disclocate

3 x 5

Overhead Squat w/ PVC

3 x 5

Bear Crawl

3 x 15

Reverse Bear Crawl

3 x 15

Crab Walk

3 x 15

Lizard Crawl

3 x 10

Inchworm

3 x 10

Barbell Complex

4x RDL + 4x bent row + 4x hang squat clean + 4x back squat + 4x push jerk Start with empty bar, add weight each round 3-4 rounds

Back Squat

10, 8, 6 @ 50, 60, 65 %

Burpee Box Jump Over

10, 8, 6 @ 24

DB Bench Press

8, 7, 6, 5, 4, 3, 2, 1

Knees to Elbows

8 x 10

Monday

Week 1 Day 2

Foam Roll

1 x 20:00

Walk

Tuesday

Week 1 Day 3

Rowing

1 x 10:00

Band Pull-Apart

3 x 10

Shoulder Disclocate

3 x 5

Overhead Squat w/ PVC

3 x 5

Barbell Complex

4x snatch grip DL + 4x hang power snatch + 4x snatch grip push press + 4x overhead squat Start with empty bar, add weight each round 3-4 rounds

EOMOM Snatch Complex

Every minute on the minute for 16 minutes, do 1x complex: 1x snatch grip deadlift + 1x hang snatch + 1x overhead squat Use 60-70% 1RM snatch

GHD Barbell Row

3 x 10

GHD Back Extension

3 x 10

Rowing

1 x 5:00

Wednesday

Week 1 Day 4

Foam Roll

1 x 20:00

Walk

Thursday

Week 1 Day 5

Rowing

1 x 5:00

Band Pull-Apart

3 x 10

Shoulder Disclocate

3 x 5

Overhead Squat w/ PVC

3 x 5

Barbell Complex

6x RDL + 6x bent row + 6x hang power clean + 6x push press Start with empty bar, add weight each round 3-4 rounds

AMRAP 12 Minutes

15 cal row + 3x burpees over the rower 15 cal row + 6x burpees over the rower etc., adding 3x burpees each round* *find a pace at which the burpees can be done unbroken

Double Kettlebell Overhead Carry

@ 30

Double Kettlebell Front Rack Carry

@ 30

Double Kettlebell Suitcase Carry

@ 30

Rowing

1 x 5:00

Friday

Week 1 Day 6

Rowing

1 x 30:00