Barbell Only

Barbell exercises are the core to most workout plans out there and in this plan we take out the best compound barbell movements to make an effective way to gain strength and muscle.

If you have a home gym we'd recommend buying a barbell first!

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!