Barbell Buy In — THE FACILITY

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!

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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

PRINTABLE BARBELL BUY IN TRACKING TEMPLATE

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

PRINTABLE BARBELL BUY IN TRACKING TEMPLATE

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

PRINTABLE BARBELL BUY IN TRACKING TEMPLATE

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

PRINTABLE BARBELL BUY IN TRACKING TEMPLATE

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

PRINTABLE BARBELL BUY IN TRACKING TEMPLATE

Phase 1: Weeks 1 - 2

Phase 2: Weeks 3 - 4

Phase 3: Weeks 5 - 6

Phase 4: Weeks 7 - 8

Phase 5: Weeks 9 - 10

Schedule Appointment