100+ Barbell Workouts These workouts are made for the athlete that enjoys both strength and conditioning challenges. Although there are other movements and modalities in these workouts, the placement and rep scheme of the actual barbell movements are carefully placed to challenge the athlete’s form, strength, and endurance on the barbell. There is a workout each day or you could combine two workouts and divide up accross the week. Mon - A. Deadlift Tue - B. Front/Back Squats/Lunges Wed - C. Presses/Jerks Thu - D. Cleans Fri - E. Snatch Sat - F. Overhead Squats/Thrusters Sun - G. Combination Movements

Metcon is short for “Metabolic Conditioning”. Metcon is a popular term used to describe a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “condition- ing” effect. Metabolic conditioning is one of those killer high-intensity workouts. This type of training involves a very high work rate using exercises designed to burn more calories during your workout and maximize calories burned after your workout, or your afterburn. I have combined 21 of my favourite high-intensity metcons for 21-Days inside this program. If you are unable to perform some of the exercises included in this e-book I’d recommend finding a way to scale it back to your skill level. Start at 1 and finish at 21 or pick a random number every time you go in to train. This is a perfect supplement to any regiment. Let's post daily and get our community up and running again on good old Facebook. Post thumbs up or thumbs down if you did/didn't do the Brutal workout of the day (B-WOD)

The Fitter After Forty (FA40) 28-Day Shred Bodyweight Programme is for Men Over 40 to 2 X your🏋️‍♂‍ Fitness, 🍳Using Intermittent Fasting and give your🧠 Mindset a makeover to feel lighter, boost your energy, and lose unwanted belly fat. Home workouts | No Equipment - Just a pull-up bar | Short Sessions Program inclusions: 🗣️ Coach Steve Roberts is your conduit to information about health and fitness attained over 20-years in the industry. Invaluable. 💪🏽 ⏱️ App Access and Messaging support App App Connection to an ecosystem of fitness for a seamless experience to trace your activity and nutrition through Fitbit and MyFitnessPal. Access your entire program to log workouts, built-in timer with target 🎯 times, reps, rest, and sets; post questions, watch exercise demo 🎥 videos, and track your workout history, taking the hassle away from looking at the clock and access a holistic approach to training by impacting nutrition habits. 💡 Scheduled Messages Prompting you to view the daily workout and tips 📈 Home Workouts All movements can be done with Chin Up Bar and floor space which increases in difficulty each week that can be done 🏠 at with modifications suggested in the eBook (FREE with purchase) 🤝Private Facebook Group Forum where you can get involved in the program and be supported in the community of like-minded men and women. 💡 Scheduled messages prompting you to view the daily workout and tips COST $447 UPGRADE to + COACH to 🔓 all the perks of Online Coaching Email [email protected]

ENERGY AND METABOLISM Free-weights • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri • Equipment: Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app

STRENGTH - Advanced • Level: Min. 3+ Yrs. experience with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the lifts core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.

STRENGTH - Beginner • Level: Best for those who are new to training. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Machines, Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Anything that gets your heart rate up • There is a preference for machines rather than free weights as there is less of a learning curve and we can achieve the desired training effect without injury risk. • All exercise demonstrations and explanations provided in the app.

STRENGTH - Intermediate • Level: Min. 1 Yr. in the gym with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.

28-days of workouts scheduled to improve upper body strength using Barbell weight training and running speed over 5km. This program can be used for training for the 5KM Pump and Run (or Row) or general fitness.

The Fitter After Forty (FA40) 28-Day DIY program is a 🏋️‍♂‍ Fitness, 🍳 Nutrition and 🧠 Mindset to increase; fitness, make you feel lighter, boosts your energy, and lose unwanted belly fat. Home workouts | No Equipment - Just a pull-up bar | Short Sessions Program inclusions: 🗣️ Coach Steve Roberts is your conduit to information about health and fitness attained over 20-years in the industry. Invaluable. 💪🏽 ⏱️ App Access and Messaging support App App Connection to an ecosystem of fitness for a seamless experience to trace your activity and nutrition through Fitbit and MyFitnessPal. Access your entire program to log workouts, built-in timer with target 🎯 times, reps, rest, and sets; post questions, watch exercise demo 🎥 videos, and track your workout history, taking the hassle away from looking at the clock and access a holistic approach to training by impacting nutrition habits. 💡 Scheduled Messages Prompting you to view the daily workout and tips 📈 Home Workouts All movements can be done with Chin Up Bar and floor space which increases in difficulty each week that can be done 🏠 at with modifications suggested in the eBook (FREE with purchase) 🤝Private Facebook Group Forum where you can get involved in the program and be supported in the community of like-minded men and women. 💡 Scheduled messages prompting you to view the daily workout and tips COST $447 UPGRADE to + COACH to 🔓 all the perks of Online Coaching Email [email protected]

7 Day access to week 1 of FA40 28-Day Bodyweight program. Includes Meal Plan & Recipes with 6 HIIT workouts to 'jump start' your transformation.

German Volume Training (GVT) is an intense exercise program designed to break weightlifting plateaus and build muscle mass. It involves high-volume sets and short rest periods, stimulating muscle growth. The program focuses on two muscle groups per day, alternating between them over three weekly sessions. Rest periods should be kept between 60-90 seconds, and the weight used adjusted for higher rep ranges. The workout is divided into chest and back, legs and abs, and shoulders and arms days, with a day of rest between each session and the weekend for recovery. GVT challenges muscles, promotes growth, and is ideal for those seeking muscle gains.

Bodyweight Program ● Level: Min. 1 Yr. training experience ● Volume: 6 x 12-30 min sessions each week on Mon,Tue, Wed & Fri, Sat and Sun ● Equipment: Anchor, Bag or Backpack, Ball, Bar or Boom gate, Bench, Blocks, Chair (with or without Bags), Cloth, Decline Bench, Dip Bar, Door, Parallel Bars, Pillow, Ropes, Skipping Rope, Stairs, Strap, Swiss Ball, Table, Towel, Wall ● All exercise demonstrations and explanations provided in the app. WORKOUT CALENDAR There are four levels to choose from; Beginner, Intermediate, Advanced and Pro. Week 1 - Beginner Week 2 - Intermediate Week 3 - Advanced Week 4 - Pro There are some alternatives using this program. Example #1: SAME LEVEL FOR 30-DAYS Whatever level you start on, you could use the same weekly workout plan, for 4 weeks. i.e repeat week after week. Example #2: REPEAT AGAIN If you struggled to finish all or one of workouts in the plan for the week, it will be wise to repeat the week’s workouts again e.g. Beginner (wk. 1), Intermediate (wk. 2 & 3), Advanced (wk. 4) Example #3: STEP APPROACH However, if you feel you are improving and found Beginner too easy, try Intermediate in week 2, Advanced in week 3 and Pro in week 4. Whatever approach you take, just keep an honest account of your numbers (i.e. reps) and just try to improve on every workout.

The Madcow 5×5 workout is a strength and muscle building program that’s been around for over two decades. When stuck or bored with Stronglifts 5×5. Madcow 5×5 is similar which makes the transition easy. But it adds variety to make further progress. It alternates heavy, light and medium workouts (HLM). You do five sets of five reps on compound barbell exercises like Squat, Bench and Rows. There are optional assistance exercises in each workout. Madcow 5×5 is a 3x/week training program. You rest one day between workouts. Most people do it Monday, Wednesday and Friday.

Purpose: To Save Australian Men. The purpose of the Man Up 14 day challenge is to take men through a systematic, tested and proven planning process to guarantee you hit your goals. Method: Create a moral health coaching service that empowers Australian men to reach their highest individual potential. So that collectively all can participate in the Reformation of Australian men. Each day, content is delivered in a Facebook group (some) and via the app with modules and tasks for that day to help you learn, build sustainable habits and results that you once thought impossible. Endstate: Australian men are moral, sovereign, self-reliant who are: Accountable Authentic Compassionate Generose Integrity Leaders Multiculturalu Aware Respectful By the end of this, you should feel a lot less confused and overwhelmed by all the stuff you have to do and you are incredibly clear on exactly what it is going to take to get you to where you want to get to for at minimum, the month ahead. It’s time to stop apologizing for thinking like a man, acting like a man, and being a man. It’s time to Man Up!

No Weak Links. Created to improve mobility and four-chain strength Each workout goes in this order: Mobility Sled Stretch-Strength No Weak Links Bodyweight

Outback Jack’s (OBJ’s) 12-Week Workout Plan This workout program will consist of four phases, each phase lasting three weeks for a total of 12 weeks. Throughout the four phases you’ll be working on foundational building blocks, performance, and the fine-tuning of your physique. In addition I have also included sections on eating, cardio, and alternate exercises within the description of workouts (link to Youtube video) for those who either can’t complete certain lifts or don’t have access to certain gym equipment. Weeks 1 - 2 – 3. Pairing Phase 1 Note #1: This will be the first phase and concentrates on pairing primary and secondary muscle groups together. The goal is to target the smaller muscle groups through isolation exercises after focusing on the major muscle groups through compound exercises. Note #2: For those of you looking to perform all sections, the order would be: mobility, main workout, abs, cardio (optional), stretching. Note #3: As long as you do the main workout, the extras are a bonus but can increase your overall performance. MAIN WORKOUTS Monday: OBJs PHASE 1: Day 1 – Back & Rear Deltoids Tuesday: OBJs PHASE 1: Day 2 Chest & Anterior/Lateral Deltoids Thursday: OBJs PHASE 1: Day 3 Legs & Calves Friday: OBJs PHASE 1: Day 4 Arms & Trapezius Weeks 4 - 5 – 6 Pairing Phase II note: The lower body will be worked twice a week in this phase. You’ll see increased strength in your legs and hips; creating more stability in your knee and lower back and mobility in your ankles and hips. We’ll also continue into the second part of the “pairing phase” by activating the primary muscles through heavy compound movements first, and end with isolations exercises that will stress the secondary muscles. MAIN WORKOUTS Monday: OBJs PHASE 2: Day 1 – Legs & Calves Tuesday: OBJs PHASE 2: Day 2 – Back, Trapezius & Biceps Wednesday: OBJs PHASE 2: Day 3 – Chest & Triceps Thursday: OBJs PHASE 2: Day 4 – Deltoids & Forearms Friday: OBJs PHASE 2: Day 5 – Legs & Calves Weeks 7 - 8 – 9. Isolation Phase note: Here we’ll be moving onto a more difficult split, giving each major muscle group its own day to help isolate it for further growth and/or detail. Weeks 10 - 11 – 12. High Intensity Phase note: In this last phase, a day will be added onto the split for a total of 6 days of workouts. These workouts will primarily focus on super-sets to help with the “flushing method” (drawing in a large amount of blood into the muscle groups) and increase the amount of calories burned per workout, as well as increasing the amount of total stress on the body throughout the week. OBJs PHASE 4: Day 1 – BACK & CHEST OBJS PHASE 4: DAY 2 – LEGS OBJS PHASE 4: DAY 3 – SHOULDERS & TRAPEZIUS OBJS PHASE 4: DAY 4 – TRICEPS & BICEPS OBJS PHASE 4: DAY 5 – LEGS OBJS PHASE 4: DAY 6 – CHEST & BACK

PowerBuilding is a combination of Powerlifting (Back Squat, Bench Press, Deadlift) and Bodybuilding, and therefore, is designed to maximize both Strength and Hypertrophy (muscle building). In this Program, we will look at two programs: • Free Weight Only. • Free Weights + Resistance Machines Each program follows a 3-week cycle. I suggest repeating the 3-week cycle 4 times (12-weeks) and upping the percentages by 2.5% on the main lifts during each new cycle – on the 12th week, perform a 1RM test on the main lift. FREE WEIGHT ONLY - This program only uses free weights – barbell, weight plates and dumbbells (specialist bars like the EZ and triceps bar can be used for skull crushers, etc). The training program follows a 4-day split: Day 1: Lower 1 – Back Squat + Backdown Sets / Hinge / Single-Leg / Core. Day 2: Upper 1 – Flat Bench + Backdown Sets / DB Press Variation / Pull Variation / Triceps. Day 3: Lower 2 – Deadlift / Single-Leg x2 / Calves / Core. Day 4: Upper 2 – Strict Press + Backdown Sets / DB Press Variation / Pull Variation / Biceps.

PowerBuilding is a combination of Powerlifting (Back Squat, Bench Press, Deadlift) and Bodybuilding, and therefore, is designed to maximize both Strength and Hypertrophy (muscle building). In this Program, we will look at two programs: • Free Weight Only. • Free Weights + Resistance Machines Each program follows a 3-week cycle. I suggest repeating the 3-week cycle 4 times (12-weeks) and upping the percentages by 2.5% on the main lifts during each new cycle – on the 12th week, perform a 1RM test on the main lift. FREE WEIGHT ONLY - This program only uses free weights – barbell, weight plates and dumbbells (specialist bars like the EZ and triceps bar can be used for skull crushers, etc). The training program follows a 4-day split: Day 1: Lower 1 – Back Squat + Backdown Sets / Hinge / Single-Leg / Core. Day 2: Upper 1 – Flat Bench + Backdown Sets / DB Press Variation / Pull Variation / Triceps. Day 3: Lower 2 – Deadlift / Single-Leg x2 / Calves / Core. Day 4: Upper 2 – Strict Press + Backdown Sets / DB Press Variation / Pull Variation / Biceps.

WEIGHTS Monday, Thursday - GO Days Tuesday, Thursday - Grind Days Wednesday, Sat/Sun – Recovery CARDIO 3 x Cardio Workouts - HIIT, Moderate Cardio and Hybrid are spaced out M, W & F (Optional) in the program.

The Starting Strength Novice Program consists of 5 core exercises: Squat, Bench Press, Deadlift, Military Press, and Power Clean/Barbell Row. It involves two workout days, A and B, which are alternated three times per week. In the first week, Workout A is done on Monday, Workout B on Wednesday, and Workout A again on Friday. The program focuses on utilizing fundamental barbell exercises that engage the entire body's muscle mass and promote strength gains. It emphasizes progressive loading and proper form over time. Unlike other protocols, Starting Strength is a structured system designed for long-term strength development, not just immediate exhaustion or soreness. PRESCRIPTION: Workouts A and B are alternated in an M-W-F or equivalent pattern, e.g. week 1 = ABA; weeks 2 = BAB; week 3 = ABA, etc. Notation is sets x reps.

This blueprint serves as a starting point for creating a whole-body mobility program. Select a mobilization that targets a specific weakness or issue, such as low back pain or improving squat technique. Dedicate at least one mobilization to address the problem of the day and then move on to the next area that requires attention. The video demonstrates various mobilizations for different body parts, including overhead, squat, hang, front rack, pistol, lunge, and press archetypes. These examples can be explored to enhance overall flexibility and mobility.

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Jim Wendler's approach to gaining strength quickly involves training 4 days a week and focusing on the "big 4" exercises: bench press, squat, overhead press, and deadlift. Each week of the 4-week cycle is dedicated to one exercise. In week one, you perform 3 sets of 5 reps, followed by 3 sets of 3 reps in week two. Week three utilizes a 5/3/1 scheme with 1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep. The fourth week serves as a de-load with 3 sets of 5 reps. This system allows for customization and progression while emphasizing the key compound lifts.

Maximum Pull-Ups In 21-Days This 21-Day Pull-Ups program is designed to help double, triple or even quadruple your current pulls ups. The program combines 3 main workouts to help give you results fast and improve upper back muscular endurance. The 3 phases that you will complete are; Greasing the Groove, Negative Training and Pyramid Training (Double and Single).

The StrongLifts 5×5 workout program is a 12-week program that consists of two workouts… Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift Do three workouts per week. Never train two days in a row or do two workouts in a day. Wait one day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Alternate workout A and B each time you train. Most people train Monday, Wednesday and Friday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday.

Warrior Initiation (21-day challenge)