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Basic Barbell Strength & Conditioning Program (3 Days Per Week) - Andrew Kingsley @strongfamilyproject

Posted by Chari HENSLER on

Basic Barbell Strength & Conditioning Program (3 Days Per Week)

Andrew Kingsley @strongfamilyproject

 

Start Low Gain Slow
Ideal program for beginners, young lifters, and 40+ year old Lifters
All primary lifts are completed with a barbell
3 DAYS A WEEK / 48 HOURS BETWEEN WORKOUTS
3-6 Month Program to build a strong foundation with the 4 Primary Lifts and increase general Physical Preparedness 
Main Lift List
Squat
Back Squat
Safety Squat Bar (SSB)
Front 
Deadlift
Conventional 
Sumo
Bench Press
Neutral Grip
Wide Grip
Press
Strict Overhead 
Push Press
Bent Over Row
Neutral Grip
Wide Grip
Guidelines
Lifting
1) All Main Lifts Start with the basic 45 pound Bar for new lifters and/or 50% max with beginners 
2) Add 5 lbs every workout for main lifts: correct form and all sets and reps must be completed before adding weight. Record weight lifted for every session and every lift variation.
3) Alternate main lift exercises for every lifting session (example: squat on Monday, front squat on Wednesday and SSB on Friday)
4) Do one EMOM exercise for each training session
5) Start low and grow slow
6).   Alternate A and B Workout
EMOM ( EVERY MINUTE ON THE MINUTE )
10 MIN 4XSQUAT
10 MIN 4XBENCH
10 MIN 4XDEADLIFT
10 MIN 4XPRESS
15 MIN 2XSQUAT
15 MIN 2XBENCH
15 MIN 2XDEADLIFT
15 MIN 2XPRESS
OTHER EXERCISES 
PULL UPS
DIPS
Bent over Barbell rows from the ground
Workout A Workout B
5x5 Squat 5x5 Squat
5x5 Press 5x5 Bench Press
5x5 Deadlift 5x5 Bent-over Rows 
5x10 Pull Ups 5x10 Pull UPS
5x10 Dips 5x10 Dips
EMOM 10 MIN (4 reps)65% Max  EMOM 15 Min (2 reps) 75% Max
2 Week Workout Example
Monday   Tuesday Wednesday  Thursday  Friday
Workout A               Workout B                 Workout A
Monday   Tuesday Wednesday  Thursday  Friday
Workout B                Workout A                 Workout B
________________________________________

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

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