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Barbell Brigade

Jay Floyd Training Programs

General Fitness

Coach

Jay Floyd

The Barbell Brigade Team is here to help you get into the best shape of your life with limited equipment. Its perfect for the garage lifter, the coach who lifts at his own facility, or a guy who just likes the basics. Each phase will emphasize the basic core lifts and include strength and hypertrophy work. As a percentage based program, it will have built in recover weeks so you don't get burnt out and can keep making progress.

$29 / mo

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Limited Equipment

Get good at the basics! Train at home or in your own facility.

Build Real Strength

Barbell lifts build real world strength that transfers!

Hypertrophy work included

Build slabs of muscle in the sets after the main lift of the day with dedicated hypertrophy sets!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Squat Rack // Mini Bands // Chin up bar // DB's

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

RP Upper 1-1

Bench Press

5, 5, 5, 3, 1, MAX, MAX, MAX @ 35, 55, 65, 75, 85, 65, 65, 65 %

Chin-Up

3 x MAX

Band Face Pull

3 x MAX

Supine DB Tricep Press

3 x MAX

Barbell Bicep Curl

3 x MAX

Monday

squat 2

Back Squat

5, 5, 5, 3, 1, MAX @ 45, 55, 65, 75, 85, 65 %

Romanian Deadlift

3 x 8

Lunge

2 x 12

Wednesday

Upper 1-2

Barbell Incline Bench Press

5, 5, 5, 3, 1, MAX, MAX, MAX @ 45, 55, 65, 75, 85, 65, 65, 65 %

1-Arm DB Row

3 x MAX

DB Lateral Raise

3 x MAX

Seated DB Curl

3 x MAX

Band Tricep Push Down

3 x MAX

Thursday

dead 2

Deadlift

5, 3, 1, 1, 1, 1, 1, 1, 1, 1 @ 45, 55, 65, 75, 85, 85, 85, 85, 85, 85 %

Back Squat

5 x 5 @ 50, 60, 75, 75, 75 %

Reverse Lunges

3 x 12

Coach

More from Jay Floyd Training Programs

Jay Floyd

Jay Floyd has trained thousand of athletes for both performance and body composition. He is currently the Strength and Conditioning Coach at Thomas County Central High School. A former powerlifter with best lifts of an 845 Squat, 535 Bench, and 643 deadlift, he knows how to help you get into the best shape of your life. He has a B.S. in Exercise Science and is also certified by USAW and CSAC.

The Barbell Brigade Team is here!

Join all the people who have been getting brutally strong and big with this simple program!

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FAQs

Who is this for?

Anyone with limited equipment or who wants to use the basics.

What should I expect on an average training day?

You will have a top end set for the main upper body exercise for the day and then drop sets with a lighter weight after the main set. For Lower body, a simple periodized progression will keep your lower body going while we focus on the Upper for 9 weeks.

The Proof