Barbell Peak
Eight weeks, four days, one big lift a day — and a retest of all four at the end of it.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A barbell, plates, a rack with safety pins and a chin-up bar, and a flat bench. A spotter for the heavy bench weeks if you have one. No cables and no machines.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat
- Back Squat 5 × 3
- Romanian Deadlift 3 × 6
- Barbell Lunge 3 × 8 each side
- Plank 3 × 45 sec
Brace before you unrack, not after. Pins set to just below your bottom position on every set. The lunge comes off the rack like the squat does.
Day 2 Bench
- Bench Press 5 × 3
- Close-Grip Bench Press 3 × 6
- Barbell Row 4 × 8
- Push-up 3 × 15
Pause the bar on your chest for a count of one. Pins or a spotter on every top set, no exceptions.
Day 3 Deadlift
- Deadlift 5 × 2
- Chin-up 4 × 6
- Good Morning 3 × 8
- Hanging Leg Raise 3 × 10
Every rep starts from a dead stop on the floor. Doubles, not touch-and-go. Good mornings stay light — smooth eights, nothing brave.
Day 4 Press
- Overhead Press 5 × 3
- Bench Press 3 × 6
- Barbell Row 3 × 10
- Barbell Curl 3 × 10
Strict press — no leg drive, no leaning back. If your hips move, the set is done.
Get all 8 weeks free with a trainer.
Ask your trainer
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