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09 BARBELL

Recommended for individuals who are new to training, coming back to training after a long layoff or those who are feeling drained from a previous program. This 2 week training block can serve as 1) an introduction phase before a new training program, or 2) a recovery phase from a previous training program before repeating or starting a new program. Suggested days; Mon, Wed, Fri, or Tue, Thur, Sat.





Beginner

Introduction

Recovery

Upper

Lower

3 Days

2 Weeks

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Introduction/ Recovery 

Block 1

Recommended for individuals with 0-6 months training experience, and/or have relatively busy schedules. This program can be repeated, or you can move onto the Foundation II program. Suggested days; Mon, Thur, or Tue, Fri. 

(If you don't have a 1 rep max for the squat, bench and deadlift, find your 5 rep max and divide it by 80%)

Muscle

Strength

Full Body

2 Days

8 Weeks

Foundation I

Block 2

Recommended for individuals with 0-6 months training experience, and/or have relatively busy schedules. This program can be repeated, or you can move onto either the Muscle Building I or the Strength Development I programs. Suggested days; Mon, Wed, Fri, or Tue, Thur, Sat. 

(If you don't have a 1 rep max for the squat, bench and deadlift, find your 5 rep max and divide it by 80%)

Upper 

Foundation II

Recommended for individuals with 6-18 months training experience. This program can be repeated, or you can move onto either the Muscle Building II or the Strength Development II programs. Suggested days; Mon, Tue, Thur, Fri, or Tue, Wed, Fri, Sat.

(If you don't have a 1 rep max for the squat, bench and deadlift, find your 5 rep max and divide it by 80%)

Intermediate

4 Days

Muscle Building I

Recommended for individuals with 6-18 months training experience. This program includes testing in week 9, and can be repeated following a recovery block. Suggested days; Mon, Tue, Thur, Fri, Sat. or Tue, Wed, Fri, Sat, Sun.

(If you don't have a 1 rep max for the squat, bench, and deadlift, find your 5 rep max and divide it by 80%)

Push

Pull

5 Days

9 Weeks

Muscle Building II

Block 3

Squat

Bench

Deadlift

Strength Development I

Recommended for individuals with 6-18 months training experience. This program includes testing in week 9, and can be repeated following a recovery block. Suggested days; Mon, Tue, Wed, Fri, Sat.

(If you don't have a 1 rep max for the squat, bench, and deadlift, find your 5 rep max and divide it by 80%)

Strength Development II 