Twice a Week Barbell
Six weeks, two sessions, forty minutes each. Everything worth doing with a bar when the week has no more room in it.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines. A chin-up bar helps but is not needed — its block has a fallback that rows under the bar.
The sessions Two 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 Full Body A
- Back Squat 4 × 8
- Bench Press 4 × 8
- Barbell Row 4 × 10
- Plank 3 × 45 sec
Two minutes between sets. Short on time? Alternate the squat and the row, one set each.
Day 2 Full Body B
- Romanian Deadlift 4 × 8
- Overhead Press 4 × 8
- Pull-up or Inverted Row 4 × 8
- Barbell Curl 3 × 12
- Dead Bug 3 × 12
Stop each set two reps short of failure. The curl is the only thing here you can chase.
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.