Barbell Only Program

Plan Details

The Barbell Only Program routine by JefitTeam is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This 3-day program is ideally suited for beginners but an intermediate-level gym goer could also ben... Read More

This 3-day program is ideally suited for beginners but an intermediate-level gym goer could also benefit from it. If you have been working out consistently for more than 6 months, simply perform each movement slower with a heavy resistance. For best results with each workout, perform 10-minutes of foam rolling before each strength session. Spend about 90-120 seconds rolling out each major muscle group. When you come to a tight area on your body (i.e. trigger point) - keep pressure on it with the foam roller for 30-90-seconds as you focus on your breathing. Day 1: Perform 3 exercises for each body part including back, chest, biceps and shoulders. Use 3-4 sets per body part. In terms of intensity, use 75%-80% of your 1-RM for all exercises. (note: 1-RM = one repetition maximum). Day 2: You will do 3 different leg exercises in this training session. Each exercise is associated with 3-4 sets. You will also work the core using a barbell. You will be asked to try two different exercises, 4 sets each. Day 3: Perform 2 exercises for each major muscle group. When you come to the arms though, there are 3 sets. Each exercise in this training session requires 3-4 sets. For best results, perform this program, 3-days a week for 4-6 weeks before you move on to another strength routine. Stay Strong, MICHAEL WOOD, CSCS Jefit Team