← Shop

Programs

Barbell Foundation

A 12-week baseline program for a barbell, a rack and a bench, three or four days a week.

A complete program for a home or garage gym with a barbell, a rack and a flat bench. Two versions in one pack: a 3-day full body plan for people new to the barbell, and a 4-day upper/lower plan once you have some training behind you.

Every session is built around the squat, bench press, deadlift and overhead press, with one progression rule you can follow from paper: work up through the rep range, then add weight. Weeks 6 and 12 are built-in easy weeks. No pull-up bar or machines needed.

Print the log sheets and take them to your workout, or scan the code on the cover to load the same program into the free Open Workout System app, which tracks every set and moves the week around when you miss a day.