Barrett Barbell Program
I'm terrible at catchy names.
Who is this for?
Anyone with some experience lifting weights that wants a bus bench (do this!) program with a self-limiting progression based on actual performance, built around the squat, hinge, and press movements. It's also based around 2 week cycles, so feedback is fast and it's good for those with program ADHD like myself (squirrel!). I consider this a beginner to intermediate program, not a program for chasing an 800 lb. deadlift. It was inspired in part by Jim Wendler's excellent 5/3/1 program along with other programs I've used in the past.
Program Structure
Lift weights 3 days per week. For example, Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. Allow at least one day between lifting sessions for recovery.
Each lifting session consists of a warmup, the primary and secondary lifts for that session, and a cooldown. Each session should be around 30-45 minutes, unless you're doing something like a long walk afterwards.
Lifting sessions are split between A and B days. Week 1 is A-B-A, and Week 2 is B-A-B, repeating every two week block. In addition to this rotation, inside each week the sessions follow a medium/light/heavy focus, so every week changes up the exercise pattern and intensity. Weight selection is based on your 2-rep training max for that exercise, so the medium day is 80% of that, and the light day is 60% of that, rounding up or down as appropriate. On the heavy day you'll try for a new 2-rep training max.
Primary Lifts
A Day is Squat and Horizontal Press
B Day is Hinge and Vertical Press
Squat ideas: back, front, overhead, heavy goblet, Zercher
Hinge ideas: deadlift variations, heavy swings, heavy hip lifts
Horizontal Press ideas: bench, incline bench, decline bench, floor, 1 arm bench
Vertical Press ideas: overhead press, push press, jerk
The barbell clean & press would count as a hinge + v. press on the B Days.
Run your primary exercise selections for at least 4-6 weeks before changing for different exercises. You can stay with the same exercises for as long as they're working.
Example Two Week Cycle
- Monday
- Back squat 5x5 @ 225
- Bench press 5x5 @ 185
- Wednesday
- Deadlift 3x8 @ 185
- Press 3x8 @ 95
- Friday
- Back squat 5-3-2 @ 165-225-285 (new 2-rep training max!)
- Bench press 5-3-2 @ 135-185-235 (new 2-rep training max!)
- Monday
- Deadlift 5x5 @ 255
- Press 5x5 @ 125
- Wednesday
- Back squat 3x8 @ 170 (new 60% weight)
- Bench press 3x8 @ 140 (new 60% weight)
- Friday
- Deadlift 5-3-2 @ 185-255-325 (new 2-rep training max!)
- Press 5-3-2 @ 95-125-165 (missed it, stay at 155 next cycle)
Secondary Lifts
Choose an approach to the secondary lifts in accordance with your goals. Try to have an A and B set of secondary exercises so that you don't get bored doing the same ones every session. Some different examples are listed below.
Example 1: Complementary Lifts
I think this is the most appropriate example for most people in the long term. Complementary lifts would be any of the primary human movements not directly worked by the primary lifts.
Push - Pull - Hinge - Squat - Loaded Carry - Everything Else
The primary lifts cover Push, Hinge, and Squat, so the complementary lifts would be anything in the Pull, Loaded Carry, and Everything Else. For example, your secondary lifts could be ab roller, suitcase carries, crawling, and Turkish get ups. Any approach that covers all the bases is good.
Example 2: Sport Specific
If you're active in a sport you could incorporate some drills targeted towards that sport. Maybe you throw shot put or discus and you do some medicine ball throws. Football players could do breakdowns drills or push sleds. Runners could go out for a short run. If you're a cyclist, go for a ride! If you're a swimmer, go swim! Use your imagination or let your coach guide you.
Example 3: Fat Loss
Walking might be one of the best exercises for burning fat over the long term, not to mention all the other health benefits it brings. Do your warmup, do the primary lifts, and then go for a brisk 30-45 minute walk. If cycling or swimming is more your thing, you can certainly do those too. Any low impact cardio is good here.
Example 4: Bodybuilding
Bring on the pump! Do all those exercises you see in fitness magazines like skull crushers and calf raises. If you have access to machines, run through a bunch of them in a circuit. Keep the reps high, like 25 each set, until you feel the burn.
Example 5: Boring But Big
Example 6: Boring But Strong
Also stolen from 5/3/1. Do the same lifts as the primary lifts, but do 10 sets of 5 at around 60-70% of your training max weight.
Example 7: Sprinting
If you have access to a track, do 100 meter sprints followed by 100 meter walks for a few laps. Hill sprints and sled pushes would also fit well with this approach.
Example 8: Calisthenics
Drop and give me 50! The sky's the limit with any bodyweight exercises as the secondary lifts. Push ups, pull ups, chin ups, dips, sit ups, crunches, planks, jumping jacks, etc.
Example 9: Kettlebells
Drop the barbells and walk over to the kettlebell racks. Stick to the big six: get ups, swings, cleans, presses, front or goblet squats, and snatches.
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