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BARBELL WORKOUTS

BARBELL WORKOUTS

Lifting programs you can do anywhere using a barbell to perform traditional weight lifting exercises & accessory work including the bench press, squat, and deadlift.

We recommend having a base knowledge of weight lifting technique before trying these workouts, or start with our Turf Tips section for helpful tips and guidance if you're new to weight lifting.

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BARBELL WORKOUTS
  • UPPER BODY BARBELL (07) - JOE

    Target your chest and back in this Upper Body program with Coach Joe.

    Narrow Grip Bench Press
    3x12

    Bent Over Row
    2x12
    2x8

  • TOTAL BODY BARBELL (04) - ALONZO

    Total Body Barbell work with Coach Alonzo.

    Program:
    Squat & Press
    4x5
    Squat & Press into Back Squat & Jump

    Game of 3s: Deadlift / Row
    4x5
    3 Deadlifts, 3 Rows

  • LOWER BODY BARBELL (03) - ALONZO

    A back squat workout using increasing weight and decreasing reps with Coach Alonzo and Coach James.

    Program:
    Back squats
    10 at 60%
    6 at 75%
    4 at 80%
    2 at 90%

  • UPPER BODY BARBELL (06) - JAMES

    An Upper Body barbell workout featuring the bench press with Coach James and Coach Alonzo.

    Program:
    Bench press 

    20 at 60% (lighter weight)
    10 at 80% (medium weight)
    2 at 90% (heavy weight)

    2 at 90% (heavy weight)
    10 at 80% (medium weight)
    20 at 60% (lighter weight)

  • UPPER BODY BARBELL (05) - ALONZO

    Upper Body Barbell work with Coach Alonzo and Coach Joe.

    PROGRAM:
    4x:
    "Kamikaze"
    12 Skull Crusher
    15 Bench Press
    10 Bicep Curl

  • TOTAL BODY BARBELL (03) - JAMES

    TOTAL BODY BARBELL PROGRAM:

    Nordic Hamstring Curls
    3x5

    -water break-

    Barbell Sit-Ups
    3x10

    Barbell Sit-Up Chest Press
    2x3

  • UPPER BODY BARBELL (04) - JAMES

    UPPER BODY BARBELL WITH COACH JAMES

    SEATED SHOULDER PRESS
    3x10

    LEANING LATERAL RAISE (L & R)
    3x10

    TRICEP EXTENSIONS
    3x10

    REVERSE GRIP CHEST PRESS
    3x10

  • UPPER BODY BARBELL (03) - JOE

    UPPER BODY BARBELL:

    INCLINE BENCH PRESS (3 GRIPS - NARROW, NORMAL, WIDE):
    4x12
    4x8

    10 COCOONS BETWEEN EVERY ROUND

    MILITARY TEMPO PRESS
    3x8

  • UPPER BODY BARBELL (02) - ALONZO

    Upper Body Barbell with Coach Alonzo.

    Program:
    4x:
    8 Kneeling Clean & Press
    10 Barbell Roll-Out
    8 Alternating Toe Touches

  • TOTAL BODY BARBELL (02) - JOE

    Total Body Barbell with Coach Joe.

    5 second pause rep Bench Press
    2x8
    1x6

    3x10 burn-out Bench Press
    -water break-

    Squat & Press
    3x8

    Plie Lunge
    3x6

  • LOWER BODY BARBELL (02) - JAMES

    Lower Body Barbell with Coach James:

    Elevated Heel Squat 3x10
    Elevated Bodyweight Backwards lunge 3x10

    Water break

    Deadlift 3x15
    20 Body squats in between

  • UPPER BODY BARBELL (01) - ALONZO

    Upper Body Barbell with Alonzo.

    Close Grip Bench Press
    1x12
    1x10
    1x8
    1x4
    20 CORE UP & OUTS IN BETWEEN EACH ROUND
    -water break-

    2 ROUNDS:
    ELEVATED PUSH-UPS
    10 WIDE
    10 NEUTRAL
    10 CLOSE
    10 NEUTRAL
    10 WIDE

    5 TOES TO BAR

  • TOTAL BODY BARBELL (01) - JOE

    Total Body Barbell with Joe:

    3x8 Back Squat Pulses

    -water break-

    4x12 Kneeling Hang Clean & Press
    8 Barbell Roll-Outs in between sets

    Superset of Push Press & Barbell roll-outs.

  • LOWER BODY BARBELL (01) - JAMES

    Lower Body Barbell with Coach James:

    Zercher Squats
    1x5
    1x8
    1x10
    20 Body Squats in between each round
    -water break-

    Zercher Lunge
    1x5
    1x8
    1x10
    20 Narrow Squats in between each round

  • LOWER BODY BARBELL (04) - ALONZO

    Try this Game of 3's lower body burn featuring back squats and squat jumps with Coach Alonzo.

    GAME OF 3's:
    4 Rounds

    5x:
    3 back squats, 3 jump squats

  • CORE BARBELL (S4:01) - JAMES

    Build core stability with Coach James in this advanced barbell Core program.

    Barbell Core Program:
    2x:
    10 off set deadlifts
    10 off set bent over rows
    10 off set shoulder press

  • LOWER BODY BARBELL (S4:02) - JAMES

    Back squats with pause reps with Coach James.

    Program:
    Back squats
    2x:
    10 (2 full squats, 1 pause rep)

  • TOTAL BODY BARBELL (05) - JOE

    Deadlifts and push presses to build endurance with Coach Joe and guest star RD Ryan Turner.

    ENDURANCE
    Deadlift with Jump
    3x
    10 heavy
    10 half weight w/ jump

    Push press
    3x8
    10 second hold on last rep