Barbell Rounds
Six weeks of barbell rounds on one light bar, starting from the floor. Four movements, no rest inside a round, twenty-five minutes.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, light plates and enough floor to pull from. No rack, no bench, no cables, no machines. Pick a bar you could press ten times when fresh.
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 Clean Rounds
- Power Clean 5 × 5
- Push-up 5 × 10
- Bodyweight Squat 5 × 15
- Plank 5 × 30 sec
Five rounds. Cleans first while you are sharp — the moment one gets slow and heavy, the round is over. Rest between rounds, never inside one.
Day 2 Hinge Rounds
- Romanian Deadlift 4 × 8
- Barbell Row 4 × 8
- Walking Lunge 4 × 10 steps
- Side Plank 4 × 20 sec each side
Four longer rounds. The Romanian deadlift stops at the knee — nothing on this day comes off the floor.
Day 3 Long Rounds
- Deadlift 4 × 5
- Clean and Press 4 × 5
- Bodyweight Squat 4 × 15
- Plank 4 × 30 sec
Deadlifts first, five clean reps, then keep moving. If the back rounds, that round is over.
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
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.