ALL-AROUND BARBELL STRENGTH B
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate / Anytime
PROGRAM STRUCTURE: 4 weeks - 2 Sessions / week
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Barbell + Plates, Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box
FOCUS: Isometric Emphasis - Full body Strength, Barbell Lifting. The goal of this program is to build full body strength using heavier loads through barbell training.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5 (50% / 60% / 70% / 75%) with a 3-second pause (0:3:0)
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) Alternating Hip Opener x 60 sec
3) Set-up + Rest) 60 sec -
3 Rounds:
RPE (effort): 7/10
1) FR Step up + Knee tuck x 8 each
2) Alt. Bench x 8 each
3) Childs Lat Reach Through Stretch x 60 sec -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up (1 1/2) x 7/10 effort minimum 3 reps
MIN 2) 1/2 kneeling Alt. Overhead press x 25 sec each side
MIN 3) Hinge + Scaption Reach -
3 ROUNDS: 30 SEC EACH
1) High Hip Bear Crawl
2) Anchored Hamstring Bridge March
3) 1/2 kneeling halo R
4) 1/2 kneeling halo L
5) Anchored Leg Lift
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 (50% / 60% / 70% / 75%) with a 3-second pause at bottom (0:3:0)
Work from 5/10 up to a 7/10 RPE (effort) in the final set
2) Adductor Rock x 30 sec each side
3) Set-up + Rest x 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) Ipsi / Offset Deadlift x 5 ea
2) Hanging Knee Tucks x 10
3) Childs Lat Stretch x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Curl x 10 + Bent Over Row Hold for remainder of time (45-seconds)
MIN 2) Yoga Push Ups (50 sec)
MIN 3) DB Drag (50 sec) -
3 ROUNDS: 30 SEC EACH
1) Split squat hold + Rotation R
2) Split squat hold + Rotation L
3) Side Plank R
4) Side Plank L
5) Hollow hold
Welcome to Week 1! This week, you’ll be working at a 70-75% effort level with isometric holds. Make sure you maintain good form while also hitting the correct isometric hold for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5 (60% / 70% / 75% / 80%) with a 4-second pause (0:4:0)
Work from 6/10 up to a 8/10 RPE (effort) in the final set
2) Adductor Rock x 30 sec each side
3) Set-up + Rest) 60 sec -
4 ROUNDS:
RPE (effort): 8/10
1) FR Step up + Knee tuck x 6 each
2) Alt. Bench x 6 each
3) Prone Lat Stretch x 60 sec -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up (1 1/2) x 8/10 effort minimum 3 reps
MIN 2) 1/2 kneeling Alt. Overhead press x 25 sec each side
MIN 3) Hinge + Cuban Press -
3 ROUNDS: 30 SEC
1) Bear DB Drag
2) DB Hip Lift
3) Anchored Flutter
4) Split Stance Halo R
5) Split Stance Halo L
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 (50% / 60% / 70% / 80%) with a 4-second pause at bottom (0:4:0)
Work from 5/10 up to a 8/10 RPE (effort) in the final set
2) Down Dog + Pigeon x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 8/10
1) Ipsi / Offset Deadlift x 4 ea
2) Hanging Knee Tucks x 10
3) Floor Angels x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Curl x 8 + Bent Over Row Hold for remainder of time (45-seconds)
MIN 2) Yoga Push Ups (50 sec)
MIN 3) DB Drag (50 sec) -
3 ROUND: 30 SEC EACH
1) Split squat hold + Diagonal Reach R
2) Split squat hold + Diagonal Reach L
3) Bicycle
4) Alt. Flags
5) Superman Pulse
This week, you’ll be working at a 80-85% effort level under tempo. Make sure you maintain good form while also hitting the correct isometric hold for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 5 (60% / 70% / 80% / 90%) with a 5-second pause (0:5:0)
Work from 6/10 up to a 9/10 RPE (effort) in the final set
2) Cat + Cow x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 9/10
1) FR Step up + Knee tuck x 8 each
2) Alt. Bench x 8 each
3) Thoracic Rotations x 30 sec each side -
3 Round EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Pull Up (1 1/2) x 9/10 effort minimum 3 reps
MIN 2) 1/2 kneeling Alt. Overhead press x 25 sec each side
MIN 3) Airplane + Scaption Reach x 25 sec each side -
3 ROUNDS: 30 SEC EACH
1) High Hip Bear DB Drag
2) DB Hip Lift
3) OAOL V-up
4) 1-leg Balance Halo R
5) 1-leg Balance Halo L
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
1) Front Squat x 5 (60% / 70% / 80% / 90%) with a 5-second pause at bottom (0:5:0)
Work from 6/10 up to a 9/10 RPE (effort) in the final set
2) Alternating Pigeon x 60 sec
3) Set-up + Rest x 60 sec -
4 ROUNDS:
RPE (effort): 9/10
1) Ipsi / Offset Deadlift x 5 ea
2) Hanging Knee Tucks x 10
3) Floor Angels x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) BB Curl x 10 + Bent Over Row Hold for remainder of time (50-seconds)
MIN 2) Yoga Push Ups (50 sec)
MIN 3) DB Drag (50 sec) -
3 ROUND: 30 SEC EACH
1) Reverse Lunge + Knee Tuck + Diagonal Reach R
2) Reverse Lunge + Knee Tuck + Diagonal Reach L
3) SASL Deadbug
4) Snow Angel
5) Hollow Hold
PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form while also hitting the correct isometric hold for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Inchworm + Hamstring Stretch
6. Bridge Pulse
7. Bridge March
8. Prone T
9. Prone Y
3 ROUNDS:
1. Empty Bar Deadlift x 5 reps: Above Knee / Below Knee / Mid-Shin
2. Airplane Scaption Reach x 30 sec
3. Hollow Hang x 30 sec
GUIDED DEADLIFT WARM-UP VIDEO -
4 ROUNDS:
7/10 RPE
1) Sumo DB Deadlift x 8
2) Suitcase DB Deadlift x 3 each
3) Airplane T x 30 sec each side -
3 ROUNDS:
7/10 RPE
1) Alternating Floor Press x 12 each
2) Reverse Lunge x 12 each
3) Inch Worm + Push-up (3 reps at bottom) x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Hollow Hang x 30-50 sec
MIN 2) Overhead Carry x 25 sec each side
MIN 3) Cuban Press x 50 sec -
3 ROUND: 30 SEC EACH
1) OAOL V-up (same side) R
2) OAOL V-up(same side) L
3) Anchored Leg Lift
4) 1-Leg Bridge R
5) 1-Leg Bridge L
SESSION B
-
1 ROUND: 30 SEC EACH
1. Alt. Knee Hugs
2. Figure 4 pulls
3. Flamingo
4. Airplane
5. Lunge + Reach
6. Inchworm + Worlds Greatest
7. 9090 switches
8. Cat + Cow
9. Prone T
10. Prone Y
2 ROUNDS:
1. Miniband Side Steps x 10 steps each side
2. Empty Bar Front Squat x 5
GUIDED FRONT SQUAT WARM-UP -
4 ROUNDS:
7/10 RPE
1) Goblet Squat x 6
2) Offset Front Rack Squat x 3 each side
3) 9090 hip transfers x 60 sec -
3 ROUNDS:
RPE (effort): 7/10
1) Medball 1-Leg DL + Overhead Press x 8 each side
2) Hanging Knee Tucks x 12
3) Inchworm + Worlds Greatest x 60 sec -
3 ROUND EMOM:
Every Minute on The Minute, perform the task:
MIN 1) Split Stance Bent Over Row x 25 sec each side
MIN 2) High Hip Bear Crawl x 50 sec
MIN 3) Push-Up + DB Drag x 50 sec -
3 ROUND: 30 SEC EACH
1) Side Plank Hold R
2) Side Plank Hold L
3) OAOL V-Up (same side) R
4) OAOL V-Up (same side) L
5) Log Roll
DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.