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:
Barbell & Weight Plates
Dumbbells
TRX / Suspension Straps
Cable Pulldown / Row System (ideally with a few attachment options)
Access to a GHD / 45* Back Extension
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:
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 |
---|---|---|
5 sets x 5-15 reps | 4 sets x 10-20 reps | |
5 sets x 12-15 reps | 4 sets x 12-20 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
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 |
---|---|---|
3 sets x 8-10 reps | 3 sets x 10-15 reps | |
X lbs x 3 sets x 8-10 reps | X lbs x 3 sets x 10-15 reps | |
10 perfect reps | 10 perfect reps | |
4 sets x 10-15 reps per leg | 4 sets x 12-20 reps per leg | |
X lbs tension x 4 sets x 30-45 seconds | X lbs tension x 4 sets x 45-60 seconds | |
3 sets x 45-60 seconds | 3 sets x 60-75 seconds |
Phase 1 - Upper B | Week 1 | Week 2 |
---|---|---|
5 sets x 5-15 reps | 4 sets x 10-20 reps | |
5 sets x 12-15 reps | 4 sets x 12-20 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
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 |
---|---|---|
3 sets x 8-10 reps | 3 sets x 10-15 reps | |
X lbs x 3 sets x 8-10 reps | X lbs x 3 sets x 10-15 reps | |
10 perfect reps | 10 perfect reps | |
X lbs x 4 sets x 15 reps per leg | X lbs x 4 sets x 12 reps per leg | |
3 sets x 30-40 seconds per side | 3 sets x 35-45 seconds per side | |
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 |
---|---|---|
5 sets x 5-15 reps | 5 sets x 10-15 reps | |
5 sets x 10-15 reps | 5 sets x 12-20 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 12-15 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
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 |
---|---|---|
3 sets x 8-12 reps | 3 sets x 10-15 reps | |
X lbs x 3 sets x 8-12 reps | X lbs x 3 sets x 10-15 reps | |
10 perfect reps | 12 perfect reps | |
4 sets x 8-12 reps | 5 sets x 10-15 reps | |
4 sets x 15-20 reps | 5 sets x 20-25 reps | |
3 sets x 12-15 reps | 4 sets x 15-20 reps |
Phase 2 - Upper B | Week 3 | Week 4 |
---|---|---|
5 sets x 5-15 reps | 5 sets x 10-20 reps | |
5 sets x 10-15 reps | 5 sets x 12-20 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 12-15 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
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 |
---|---|---|
3 sets x 8-12 reps | 3 sets x 10-15 reps | |
X lbs x 3 sets x 8-12 reps | X lbs x 3 sets x 10-15 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
X lbs x 4 sets x 8-12 reps | X lbs x 5 sets x 10-15 reps | |
4 sets x 12-20 reps | 5 sets x 15-25 reps | |
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 |
---|---|---|
5 sets x 5-10 reps | 5 sets x 6-12 reps | |
5 sets x 4-10 reps | 5 sets x 6-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 15-20 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
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 |
---|---|---|
5 sets x 5-10 reps | 5 sets x 6-12 reps | |
5 sets x 4-10 reps | 5 sets x 6-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 20-25 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 15-20 reps | |
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 |
---|---|---|
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
X lbs x 4 sets x 12-15 reps per | X lbs x 5 sets x 8-12 reps per | |
4 sets x 25-35 seconds | 5 sets x 30-40 seconds | |
3 sets x 10-15 reps | 4 sets x 12-20 reps |
Phase 3 - Lower B | Week 5 | Week 6 |
---|---|---|
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
X lbs x 3 sets x 15-20 reps | X lbs x 3 sets x 12-15 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
X lbs x 4 sets x 60 seconds | X lbs x 5 sets x 45 seconds | |
X lbs x 4 sets x 60 seconds | X lbs x 5 sets x 45 seconds | |
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 |
---|---|---|
5 sets x 6-12 reps | 5 sets x 8-15 reps | |
5 sets x 4-8 reps | 5 sets x 5-10 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 12-20 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 12-20 reps | |
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 |
---|---|---|
5 sets x 6-12 reps | 5 sets x 8-15 reps | |
5 sets x 4-8 reps | 5 sets x 5-10 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 12-20 reps | |
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 |
---|---|---|
2 sets x 15 reps (slow & controlled) | 2 sets x 15 reps (slow & controlled) | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
X lbs x 4 sets x 12-15 reps per leg | X lbs x 5 sets x 8-12 reps per leg | |
4 sets x 6-12 reps per leg | 5 sets x 8-15 reps per leg | |
3 sets x 10-15 reps | 4 sets x 12-20 reps |
Phase 4 - Lower B | Week 7 | Week 8 |
---|---|---|
2 sets x 15 reps (slow & controlled) | 2 sets x 15 reps (slow & controlled) | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
X lbs x 4 sets x 45 seconds | X lbs x 5 sets x 30 seconds | |
4 sets x 25-35 seconds | 5 sets x 30-40 seconds | |
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 |
---|---|---|
5 sets x 4-10 reps | 5 sets x 6-12 reps | |
5 sets x 2-10 reps | 5 sets x 2-10 reps | |
X lbs x 4 sets x 10-15 reps | X lbs x 4 sets x 6-12 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 15-20 reps | |
3 sets x 6-12 reps | 3 sets x 8-15 reps | |
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 |
---|---|---|
5 sets x 4-10 reps | 5 sets x 6-12 reps | |
5 sets x 2-10 reps | 5 sets x 2-10 reps | |
X lbs x 4 sets x 12-15 reps | X lbs x 4 sets x 8-12 reps | |
X lbs x 4 sets x 15-20 reps | X lbs x 4 sets x 20-25 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 12-20 reps | |
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 |
---|---|---|
3 sets x 12 reps | 3 sets x 12 reps | |
X lbs x 3 sets x 10-15 reps | X lbs x 3 sets x 6-12 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
4 sets x 5-10 reps per side (slow & controlled) | 4 sets x 6-12 reps per side (slow & controlled) | |
4 sets x 12-15 reps per side | 4 sets x 15-20 reps per side | |
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 |
---|---|---|
3 sets x 12 reps | 3 sets x 12 reps | |
X lbs x 3 sets x 10-15 reps | X lbs x 3 sets x 6-12 reps | |
X lbs x 3 sets x 12-15 reps | X lbs x 3 sets x 8-12 reps | |
3 sets x 10 perfect reps | 3 sets x 10 perfect reps | |
4 sets x 12-15 reps per leg (slow & controlled) | 5 sets x 8-12 reps per leg (slow & controlled) | |
4 sets x 12-15 reps per side | 4 sets x 12-20 reps per side | |
X lbs x 3 sets x 5-10 reps | X lbs x 4 sets x 6-12 reps |