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Barbell Weights

TRAINING TEMPLATES

NEW TO TRAINING

Skill Level: new to the gym and unsure of where to start

Frequency: 3-4 days per week

Equipment Needed: standard equipment found in a commercial gym

Note: The idea behind this setup is flexibility for those who may be unsure of what to do in a given session while also allowing for options in exercise selection to aid in comfort for those unfamiliar with certain equipment.

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Primary Movements

(select one exercise for each category)

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  • Lower Body (ex. barbell squat, leg press, goblet squat)

    • 8 reps @ RPE 6​

    • 8 reps @ RPE 7

    • 8 reps @ RPE 8 x 2 sets

  • Pushing (ex. barbell bench press/overhead press, dumbbell chest press/shoulder press)

    • 8 reps @ RPE 6​

    • 8 reps @ RPE 7

    • 8 reps @ RPE 8 x 2 sets

  • Pulling (ex. barbell deadlift, barbell row, pull-ups/chin-ups)

    • 8 reps @ RPE 6​

    • 8 reps @ RPE 7

    • 8 reps @ RPE 8 x 2 sets

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Secondary Movements

Prescription: 7-9 minutes of 12-15 reps performed sub maximally (due to intensity being sub maximal rest periods can be kept shorter than during the main movement portion of the training session)

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Pick 1-3 exercises

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Example Movements

  • lat pulldowns

  • chest fly

  • bicep curl/hamstring curl

  • tricep extension/pushdown

  • leg extension

  • side raise

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What is RPE?

Rate of Perceived Exertion (RPE) is one of the easiest ways to communicate intensity to someone remotely. Training with the mindset of reps in reserves allows one to manage training intensity while also adjusting for changes in load management, due to daily fatigue or stress. If we can manage training volume and fatigue over the long haul, while making sure stress (training volume) is increased over time correctly, then optimal gains (strength, hypertrophy, etc.) can be achieved.

NOVICE BARBELL TRAINING

Skill Level: those who are new to barbell training

Frequency: 3 days per week

Equipment Needed: barbell, squat rack, deadlift platform

Note: The idea behind this setup is to take advantage of strength gains from early novice increases while also using a double progression approach across each movement. Each lift will start at a given rep range and then will be increased by 1 rep every third workout. Once a predesignated rep range is met, the load will then be increased while dropping back down to the original rep range.

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Progression Example

  • Squat

    • Week One​

      • ​Day One: 100lbs x 5 reps​​

      • Day Two: 100lbs x 5 reps

      • Day Three: 100lbs x 6 reps

    • Week Two

      • Day One: 100lbs x 6 reps​

      • Day Two: 100lbs x 6 reps

      • Day Three: 100lbs x 7 reps

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Template

  • Barbell Squat

    • 1 set of 5 reps​

  • Overhead Press

    • 1 set of 5 reps​

  • Deadlift

    • 1 set of 5 reps​

  • Chin Up

    • 1 set of 5 reps​

  • Bench Press

    • 1 set of 5 reps​

POST NOVICE BARBELL TRAINING

Skill Level: post novice trainees or those with some training experience

Frequency: 3 days per week

Equipment Needed: barbell, squat rack, deadlift platform, leg press

Note: The idea behind this setup is to apply the next steps needed once progress has halted using the novice template or when novice progression ends. Frequency or exposure of each movement increase, which will allow opportunities for variations to be included while naturally increasing volume to allow for strength adaptations to continue. The use of RPE will also be introduced which will allow for auto regulation when training while still using a linear periodization setup.

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Day One

  • Squat w/belt

    • 6 reps @ RPE 6

    • 6 reps @ RPE 7

    • 6 reps @ RPE 8 x 2 sets

  • Close Grip Bench

    • 3 reps @ RPE 7​

    • 3 reps @ RPE 8

    • 3 reps @ RPE 9

  • RDL

    • 10 reps @ RPE 6​

    • 10 reps @ RPE 7

    • 10 reps @ RPE 8

Day Two

  • Pause Squat (two count)

    • 4 reps @ RPE 7

    • 4 reps @ RPE 8

    • 4 reps @ RPE 9

  • Overhead Press

    • 5 reps @ RPE 6​

    • 5 reps @ RPE 7

    • 5 reps @ RPE 8 x 2 sets

  • Pendlay Row

    • 8 reps @ RPE 6​

    • 8 reps @ RPE 7

    • 8 reps @ RPE 8

Day Three

  • Deadlift

    • 5 reps @ RPE 6

    • 5 reps @ RPE 7

    • 5 reps @ RPE 8 x 2 sets

  • Pause Bench (one count)

    • 5 reps @ RPE 6​

    • 5 reps @ RPE 7

    • 5 reps @ RPE 8 x 2 sets

  • Leg Press

    • 8 reps @ RPE 6​

    • 8 reps @ RPE 7

    • 8 reps @ RPE 8

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BODY BUILDING STARTER

Skill Level: post novice trainees or those with some training experience

Frequency: 4 days per week (upper/lower split)

Equipment Needed: standard equipment found in a commercial gym

Progression: main movements, linear progressions, accessories/double progression

Note: The idea behind this setup is to apply the next steps needed once progress has halted using the novice template or when novice progression ends. Frequency or exposure of each movement increase which will allow opportunities for variations to be included while naturally increasing volume to allow for strength adaptations to continue. More accessories will be used to allow for isolation exercises and shift toward hypertrophy-based goals.

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Day One

  • Bench Press - 6 reps x 4 sets​

  • Row Variation - 6 reps x 4 sets

  • Barbell Overhead Press - 8 reps x 3 sets

  • Chin-ups - 8 reps x 3 sets

  • Chest Fly (dumbbell, cable, or machine) - 15 reps x 4 sets

Day Two

  • Barbell Squat - 6 reps x 4 sets

  • Deadlift - 6 reps x 4 sets

  • DB Step Up - 8 reps x 3 sets

  • Standing Calf Raise - 8 reps x 5 sets

Day Three

  • Chest Press (dumbbell or machine) - 10 reps x 3 sets​

  • Row Variation - 10 reps x 3 sets

  • Incline Chest Press (dumbbell or barbell) - 12 reps x 3 sets

  • Lat Pulldown - 12 reps x 4 sets

  • Tricep (any variation) - 12 reps x 3 sets

  • Bicep Curl (any variation) - 12 reps x 3 sets

Day Four

  • Leg press - 8 reps x 3 sets

  • Hack Squat - 8 reps x 3 sets

  • Dumbbell Lunge - 10 reps x 3 sets

  • Leg Extension - 12 reps x 3 sets

  • Leg Curl (seated or prone) - 12 reps x 3 sets

  • Seated Calf Raise - 15 reps x 4 sets

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