Integrity Barbell Club

Strength & Conditioning, Bodybuilding, Power Sports , Powerlifting
Coach
Stephen stewart

Features
5 sessions per week
Must use App app to view and log training
Team Training
$30 / mo
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Mental
Unshakable Mental Toughness Train yourself to face challenges head-on instead of avoiding them. “Becoming the Buffalo” builds grit, discipline, and resilience that carries over into life and business.
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Strength
Real Strength That Transfers This isn’t random workouts. The program is structured to build functional, usable strength that improves performance inside and outside the gym.
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Consistent, Measurable Progress
Consistent, Measurable Progress Every phase has purpose. Progressive overload, strategic volume, and smart recovery ensure you’re always moving forward — not guessing.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
just keep pulling!

A

Deadlift

5, 5, 5, 5, 5, 2, 2 @ 75, 75, 75, 75, 75, 83, 83 %

B1

Weighted Pull Ups

4 x 6

B2

1-Arm DB Row

4 x 6

C

Barbell Row

3 x 10

D

DB Bicep Curls

3 x 7

E1

Reverse Barbell Curl

3 x 15

E2

Hammer Curl

3 x 15

Tuesday
Legs like Tree trunks

A

Back Squat

5, 5, 5, 5, 5, MAX @ 75, 75, 75, 75, 75, 73 %

B1

RDL

3 x 7

B2

Reverse Lunges

3 x 7

C

DB Farmer's Walk

4 x 50

D

Goblet Squat

3 x 15

Wednesday
Barrel chest loading

A

Bench Press

5 x 7 @ 75 %

B

Incline DB Bench Press

4 x 12

C1

Seated DB Shoulder Press

4 x 12

C2

DB Lateral Raise

4 x 17

D1

Skull Crushers

3 x 20

D2

Close Grip Push-Up

3 x 12

E

Tricep Pushdown

4 x 15

Thursday
are you down with the thickness

A1

DB Pullover

4 x 6

A2

Weighted Chin Ups

4 x 5

B1

Chest-Supported DB Row

4 x 20

B2

Back Extension

4 x 8

C1

Barbell Bicep Curl

3 x 15

C2

Zottman Curls

3 x 15

Friday
My legs hurt

A

Back Squat

7, 7, 7, 7, 10, 10 @ 73, 73, 73, 73, 60, 60 %

B

Bulgarian Split Squat

3 x 8

C

Reverse Lunges

3 x 8

D1

Prone Machine Hamstring Curl

4 x 15

D2

Leg Extension

4 x 15

Coach
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Becoming the Buffalo
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Becoming the Buffalo
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Becoming the Buffalo
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Becoming the Buffalo
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