Bar and Rack
Eight weeks for a bar, plates and a rack, with no bench anywhere in it. The pressing goes overhead and to the floor.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A barbell, plates and a rack. No bench, no cables, no machines. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar instead.
The sessions Three 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 & Press
- Back Squat 5 × 5
- Overhead Press 4 × 5
- Barbell Row 3 × 8
- Plank 3 × 45 sec
Rest three minutes after the squat and the press, ninety seconds elsewhere.
Day 2 Pull & Push
- Deadlift 3 × 5
- Chin-up or Inverted Row 4 × 6
- Push-up 4 × 12
- Dead Bug 3 × 12
Set the bar down between deadlift reps and start each one from a dead stop.
Day 3 Volume
- Back Squat 3 × 8
- Good Morning 3 × 8
- Overhead Press 3 × 8
- Walking Lunge 3 × 12 steps
- Side Plank 3 × 30 sec each side
The lighter day. Good mornings stay light all block — the bar bends you forward and your back brings you up, and eight smooth reps beat any number on the bar.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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