barbell

This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Single Muscle Group Training Level Intermediate Program Duration8...

This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration9 weeks Days Per Week 4 Time Per...

Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 3 Time Per...

Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 6 Time Per Workout20-30 minutes...

This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Intermediate Program Duration6 weeks Days...

Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4...

Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration6 weeks Days Per Week 4 Time Per...

Build muscle like an elite warrior with this program inspired by the training of some of our active duty military men and women! Read on to learn more! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration4 weeks Days Per Week 5 Time Per Workout60-90...

Blast out of a rut with 100 reps per set. 100 rep sets can be used to shock the entire body for a week or two, or to bring up a lagging part. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Intermediate Program Duration4 weeks Days Per Week 2 Time Per Workout75-90...

Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration12 weeks Days Per Week 4...

Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per...

Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass. WORKOUT SUMMARY Main Goal Lose Fat Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per...

The barbell bentover row is the mack daddy of all the rowing variations. It strengthens your upper and lower back, shoulders, biceps, forearms, and grip. Plus, being in the hip-hinge position under load for time improves your lower and upper back endurance. Guess what that’s good for? You...

The biggest knock-on resistance band is after a certain point they will not get you stronger. But resistance bands are a versatile tool as you can train your muscles in multiple planes of motion for better muscle development. The real magic with bands is when you add them to free-weight tools to...

The strict overhead press is the gold standard when it comes to overhead pressing. Using nothing more than your upper body you press a barbell strictly overhead with no help from your lower body. There’s no doubt strict overhead press is a fantastic exercise for strength and mass and requires...

Arm day way of life for most of us. Most new lifters only know a few exercises — and the barbell and the most popular one is this staple and its multitude of variations. One variation that is often left out cold is the drag curl. Why? Because it’s hard. The drag curl unlike a lot of other...

Here are some reasons to give up bench pressing. The barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time. Think of it as the mile for the runner. It...

Some lifters go into full panic mode when every flat bench is occupied on Bench Press Monday. However, the savvy lifter never worries because there is plenty of space on the floor. Because there’s no reason to fret or lose your temper when you’ve got the best press you’re not doing, the barbell...

They say a good craftsman should never blame his tools. Weightlifters and strength sports athletes know all too well that working with quality barbells and other equipment is a must. Having the proper tools of the trade can be the difference between another average workout and achieving great...

The barbell bench press is a rite of passage lift for most lifters. The first two exercises people usually do are the bench press and biceps curls. And then the love affair begins. The barbell bench press allows you to build upper-body size and strength which is great for performance and the...