The Barbell Mastery Program
The Barbell Mastery Program is a free 12-week training program template with 28 workout days. Coaches, help clients master barbell technique and build serious strength. This barbell training program is designed to improve form, increase lifts, and develop true mastery.
Week 1
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
Week 2
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
Week 3
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
Week 4
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
Week 5
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Week 6
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Week 7
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Week 8
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Week 9
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Day 3: Workout B
- Back Squat
- Standing Overhead Press
- Hang Clean
- Dips
- Walking Farmer's Carry
Week 10
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Day 3: Workout B
- Back Squat
- Standing Overhead Press
- Hang Clean
- Dips
- Walking Farmer's Carry
Week 11
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Day 3: Workout B
- Back Squat
- Standing Overhead Press
- Hang Clean
- Dips
- Walking Farmer's Carry
Week 12
Day 1: Workout A
- Back Squat
- Standing Overhead Press
- Deadlift
- Chin Ups
- Weighted Planks
Day 2: Workout B
- Back Squat
- Barbell Bench Press
- Barbell Bent Over Row
- Back Extension
- Hanging Leg Raise
Day 3: Workout B
- Back Squat
- Standing Overhead Press
- Hang Clean
- Dips
- Walking Farmer's Carry