Below you’ll find an exhaustive break down of the Barbell Buy In training regimen.

Regardless of whether you’ve never lifted a barbell in your life and desire to OR if you’ve been training for years and have realized that there are some evident weak points that need to be considered in terms of lagging muscle groups, sticking points and / or movement patterns, you’ll be able to draw progressive yields from the next 10 weeks of training.

It’s important to note that this program is not easy and although the training itself is “simple” it does require a basic understanding of the weight room floor.

To reiterate, this program is designed both as a foundations program OR as a foundations reset. For the entire 10 weeks, we will strategically remove the “Big 3” to prepare for the ability to overcome both current & future plateaus.

Primary Equipment Required:

  1. Barbell & Weight Plates

  2. Dumbbells

  3. TRX / Suspension Straps

  4. Cable Pulldown / Row System (ideally with a few attachment options)

  5. Access to a GHD / 45* Back Extension

  6. Plyo Boxes (or a way to recreate a specific target height of 6 & 12 inches respectively - you will NOT be jumping on this target height)

Secondary Equipment Required:

  1. Broomstick Handle

  2. Rubber Bands

  3. Tape Measure

  4. Sliders

  5. Exercise Ball

Along with all of the secondary equipment (small pieces) we have included links to purchase from Amazon if you don’t have access to them.

We hope that you’re ready to work hard and we look forward to hearing about your experience with a deceptive program!

Facebook Group Link: https://www.facebook.com/groups/barbellbuilt

Special Member’s Only Trainerize Sign Up Link: SIGN UP NOW (DISCOUNT APPLIED AT CHECKOUT)

Phase 1: Weeks 1 - 2

Phase 1 - Upper A Week 1 Week 2

A1 - Push Ups

5 sets x 5-15 reps 4 sets x 10-20 reps

A2 - Suspension Row

5 sets x 12-15 reps 4 sets x 12-20 reps

B1 - Incline Dumbbell Chest Press

X lbs x 4 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

B2 - Closed Grip Pulldown

X lbs x 4 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C1 - Supinated Barbell Row

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C2 - Overhead Dumbbell Extension

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps
Phase 1 - Lower A Week 1 Week 2

A1 - Wall Squat To 12 Inch Box (Toes 12 Inches From Wall)

3 sets x 8-10 reps 3 sets x 10-15 reps

A2 - KB Deadlift To 12 Inch Box (Toes 12 Inches From Wall)

X lbs x 3 sets x 8-10 reps X lbs x 3 sets x 10-15 reps

A3 - Hip Hinge Drill

10 perfect reps 10 perfect reps

B1 - Alternating Bodyweight Reverse Lunge

4 sets x 10-15 reps per leg 4 sets x 12-20 reps per leg

B2 - Banded Hamstring Curls

X lbs tension x 4 sets x 30-45 seconds X lbs tension x 4 sets x 45-60 seconds

C1 - Plank

3 sets x 45-60 seconds 3 sets x 60-75 seconds
Phase 1 - Upper B Week 1 Week 2

A1 - Push Ups

5 sets x 5-15 reps 4 sets x 10-20 reps

A2 - Suspension Row

5 sets x 12-15 reps 4 sets x 12-20 reps

B1 - Dumbbell Floor Press

X lbs x 4 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

B2 - Wide Grip Pulldown

X lbs x 4 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C1 - 3 Point Dumbbell Row

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C2 - Lying Dumbbell Triceps Extensions

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps
Phase 1 - Lower B Week 1 Week 2

A1 - Wall Squat To 12 Inch Box (Toes 12 Inches From Wall)

3 sets x 8-10 reps 3 sets x 10-15 reps

A2 - KB Deadlift To 12 Inch Box (12 Inches From Wall)

X lbs x 3 sets x 8-10 reps X lbs x 3 sets x 10-15 reps

A3 - Hip Hinge Drill

10 perfect reps 10 perfect reps

B1 - Goblet Loaded Step Up (12 Inch Box)

X lbs x 4 sets x 15 reps per leg X lbs x 4 sets x 12 reps per leg

B2 - Lateral Hip Circle Walk (Below Knees)

3 sets x 30-40 seconds per side 3 sets x 35-45 seconds per side

C1 - Plank

3 sets x 45-60 seconds 3 sets x 60-75 seconds

Phase 2: Weeks 3 - 4

Phase 2 - Upper A Week 3 Week 4

A1 - Push Ups

5 sets x 5-15 reps 5 sets x 10-15 reps

A2 - Suspension Face Pull

5 sets x 10-15 reps 5 sets x 12-20 reps

B1 - Spoon Press

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps

B2 - Mid Cable Row

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps

C1 - Hammer Grip Wide Pulldown - Long Bar

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C2 - Close Grip EZ Bar Skullcrusher

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps
Phase 2 - Lower A Week 3 Week 4

A1 - Wall Squat (Toes 12 Inches From Wall)

3 sets x 8-12 reps 3 sets x 10-15 reps

A2 - KB Deadlift To 6 Inch Box (Toes 12 Inches From Wall)

X lbs x 3 sets x 8-12 reps X lbs x 3 sets x 10-15 reps

A3 - Hip Hinge Drill

10 perfect reps 12 perfect reps

B1 - Reverse Slider Lunge

4 sets x 8-12 reps 5 sets x 10-15 reps

B2 - Feet Elevated Body-weight Bridge

4 sets x 15-20 reps 5 sets x 20-25 reps

C1 - Stability Ball Reverse Hyper Extension

3 sets x 12-15 reps 4 sets x 15-20 reps
Phase 2 - Upper B Week 3 Week 4

A1 - Push Ups

5 sets x 5-15 reps 5 sets x 10-20 reps

A2 - Suspension Face Pull

5 sets x 10-15 reps 5 sets x 12-20 reps

B1 - Standing Landmine Shoulder Press

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps

B2 - 1 Arm Dumbbell Row

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps

C1 - Wide Grip Row

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

C2 - Standing Triceps Pressdown V Bar

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps
Phase 2 - Lower B Week 3 Week 4

A1 - Wall Squat (Toes 12 Inches From Wall)

3 sets x 8-12 reps 3 sets x 10-15 reps

A2 - KB Deadlift To 6 Inch Box (Toes 12 Inches From Wall)

X lbs x 3 sets x 8-12 reps X lbs x 3 sets x 10-15 reps

A3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

B1 - Bodyweight Step Up - 18 Inch Box

X lbs x 4 sets x 8-12 reps X lbs x 5 sets x 10-15 reps

B2 - Exercise Ball Hamstring Curl

4 sets x 12-20 reps 5 sets x 15-25 reps

C1 - Stability Ball Reverse Hyper Extension

3 sets x 12-15 reps 4 sets x 15-25 reps

Phase 3: Weeks 5 - 6

Phase 3 Upper A Week 5 Week 6

A1 - Decline Push Up

5 sets x 5-10 reps 5 sets x 6-12 reps

A2 - Inverted Row

5 sets x 4-10 reps 5 sets x 6-12 reps

B1 - Supinated Close Grip Pulldown

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

B2 - Prone Lying Trap Press

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 15-20 reps

C1 - Fisherman's Dumbbell Row

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

C2 - Straight Bar Triceps Pressdown

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 15-20 reps
Phase 3 Upper B Week 5 Week 6

A1 - Decline Push Up

5 sets x 5-10 reps 5 sets x 6-12 reps

A2 - Inverted Row

5 sets x 4-10 reps 5 sets x 6-12 reps

B1 - Supinated 1 Arm Dumbbell Row

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

B2 - Band Pull Apart

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 20-25 reps

C1 - Seated Rope Face Pull

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 15-20 reps

C2 - Incline Spoon Press

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps
Phase 3 - Lower A Week 5 Week 6

A1 - Goblet Loaded Squat To 12 Inch Box

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

A2 - KB Deadlift (Toes 12 Inches From Wall)

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

A3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

B1 - Goblet Loaded Step Up - 18 Inch Box

X lbs x 4 sets x 12-15 reps per X lbs x 5 sets x 8-12 reps per

B2 - Wall Sit

4 sets x 25-35 seconds 5 sets x 30-40 seconds

C1 - 45* Back Extension

3 sets x 10-15 reps 4 sets x 12-20 reps
Phase 3 - Lower B Week 5 Week 6

A1 - Goblet Loaded Squat To 12 Inch Box

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

A2 - KB Deadlift (Toes 12 Inches From Wall)

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-15 reps

A3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

B1 - Sled Drag & Push

X lbs x 4 sets x 60 seconds X lbs x 5 sets x 45 seconds

B2 - Dumbbell Farmer's Walk

X lbs x 4 sets x 60 seconds X lbs x 5 sets x 45 seconds

C1 - 45* Back Extension

3 sets x 10-15 reps 4 sets x 12-20 reps

Phase 4: Weeks 7 - 8

Phase 4 - Upper A Week 7 Week 8

A1 - Decline Push Up

5 sets x 6-12 reps 5 sets x 8-15 reps

A2 - Inverted Row (Feet Elevated)

5 sets x 4-8 reps 5 sets x 5-10 reps

B1 - T Bar Rows

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

B2 - Dumbbell Y Raise

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 12-20 reps

C1 - Barbell Curls

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 12-20 reps

C2 - Band Overhead Triceps Extension

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 20-25 reps
Phase 4 - Upper B Week 7 Week 8

A1 - Decline Push Up

5 sets x 6-12 reps 5 sets x 8-15 reps

A2 - Inverted Row (Feet Elevated)

5 sets x 4-8 reps 5 sets x 5-10 reps

B1 - Landmine Chest Press

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

B2 - Dumbbell Gorilla Rows

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

C1 - Bent Over Dumbbell Face Pull

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 12-20 reps

C2 - Dumbbell Triceps Kickback (w/Rotation)

X lbs x 3 sets x 10-15 reps X lbs x 3 sets x 12-20 reps
Phase 4 - Lower A Week 7 Week 8

A1 - Bodyweight Squat

2 sets x 15 reps (slow & controlled) 2 sets x 15 reps (slow & controlled)

B1 - Goblet Squat

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B2 - Single Kettlebell Deadlift

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

C1 - Goblet Loaded Walking Lunge

X lbs x 4 sets x 12-15 reps per leg X lbs x 5 sets x 8-12 reps per leg

C2 - Single Leg Bridge

4 sets x 6-12 reps per leg 5 sets x 8-15 reps per leg

D1 - Back Extension (GHD)

3 sets x 10-15 reps 4 sets x 12-20 reps
Phase 4 - Lower B Week 7 Week 8

A1 - Bodyweight Squat

2 sets x 15 reps (slow & controlled) 2 sets x 15 reps (slow & controlled)

B1 - Goblet Squat

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B2 - Single Kettlebell Deadlift

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

C1 - Sled Sprint

X lbs x 4 sets x 45 seconds X lbs x 5 sets x 30 seconds

C2 - Wall Sit

4 sets x 25-35 seconds 5 sets x 30-40 seconds

D1 - Back Extension (GHD)

3 sets x 10-15 reps 4 sets x 12-20 reps

Phase 5: Weeks 9 - 10

Phase 5 - Upper A Week 9 Week 10

A1 - Diamond Push Ups

5 sets x 4-10 reps 5 sets x 6-12 reps

A2 - Bodyweight Chin Ups

5 sets x 2-10 reps 5 sets x 2-10 reps

B1 - Supinated 1 Arm Dumbbell Row

X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 6-12 reps

B2 - Bent Over Dumbbell Rear Lateral

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 15-20 reps

C1 - Bench Triceps Dips

3 sets x 6-12 reps 3 sets x 8-15 reps

C2 - Band Triceps Pressdown

X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 20-25 reps
Phase 5 - Upper A Week 9 Week 10

A1 - Diamond Push Ups

5 sets x 4-10 reps 5 sets x 6-12 reps

A2 - Bodyweight Chin Ups

5 sets x 2-10 reps 5 sets x 2-10 reps

B1 - Incline Chest Supported Dumbbell Row

X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps

B2 - Band Pull Apart

X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 20-25 reps

C1 - Dumbbell Hammer Curl

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 12-20 reps

C2 - Rope Triceps Pressdown

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 12-20 reps
Phase 5 - Lower A Week 9 Week 10

A1 - Bodyweight Squat

3 sets x 12 reps 3 sets x 12 reps

B1 - Goblet Squat

X lbs x 3 sets x 10-15 reps X lbs x 3 sets x 6-12 reps

B2 - Dumbbell Stiff Leg Deadlift

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

C1 - Bodyweight Cossack Squat

4 sets x 5-10 reps per side (slow & controlled) 4 sets x 6-12 reps per side (slow & controlled)

C2 - Glute Band Clams

4 sets x 12-15 reps per side 4 sets x 15-20 reps per side

D1 - Back Extension (GHD)

X lbs x 3 sets x 5-10 reps X lbs x 4 sets x 6-12 reps
Phase 5 - Lower B Week 9 Week 10

A1 - Bodyweight Squat

3 sets x 12 reps 3 sets x 12 reps

B1 - Goblet Squat

X lbs x 3 sets x 10-15 reps X lbs x 3 sets x 6-12 reps

B2 - Dumbbell Stiff Leg Deadlift

X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 8-12 reps

B3 - Hip Hinge Drill

3 sets x 10 perfect reps 3 sets x 10 perfect reps

C1 - Goblet Loaded Slider Lunge

4 sets x 12-15 reps per leg (slow & controlled) 5 sets x 8-12 reps per leg (slow & controlled)

C2 - Dumbbell Single Leg Bridge

4 sets x 12-15 reps per side 4 sets x 12-20 reps per side

D1 - Back Extension (GHD)

X lbs x 3 sets x 5-10 reps X lbs x 4 sets x 6-12 reps