Barbell 101: Intro to Strength

The new Barbell 101 weight lifting app takes strength training to the next level!

Pack on lean muscle and build a stronger body with a simple barbell workout routine and an easy strength tracker!

Develop a strong symmetrical physique by pairing the principles of Progressive Overload with

Five Fundamental Barbell Movements:

1) Squat

2) Bench Press

3) Barbell Row

4) Overhead Press

5) Deadlift

This ALL-STAR lineup is collectively known as

“THE BIG FIVE!”

When it comes to building size, strength, and power these popular compound exercises offer the most bang-for-your-buck and are favored by weight training athletes across the globe (men and women).

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The Program: Linear Progression

Progress your strength at a consistent rate over a period of time

The First Workout

Begin with a load that you can easily handle

The Training Goal

Add 5 pounds to each lift/workout for as long as possible

The Schedule

Lift every other day, and alternate between two workouts

Workout A and Workout B

Here’s one example...

Mon: Workout A (Squat | Row | OHP)

Tues: Rest

Wed: Workout B (Bench | OHP | Deadlift)

Thur: Rest

Fri: Workout A (Squat | Row | OHP)

Sat: Rest

Sun: Workout B (*Optional)

*Rest is a crucial component of success (especially deeper into the program). To progress linearly for as long as possible, keep a rest day (or two) in-between your training sessions.

To Get Started on this Weight Training Journey

◆ Choose From One of the Three Training Programs

Symmetric Strength | Max Bench | Max Squat

◆ Select your Primary Training Goal

Bulk | Lean Bulk | Main-Gain | Fat Loss

◆ Determine Daily Caloric Intake & Calculate your Macros

*We’ll help you take care of this

◆ Complete the 1st Workout and...

Let the GAINS BEGIN!!

KEY APP FEATURES:

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✔ Nutritional “blueprints” for OPTIMAL GAINS

✔ Easily set up your MACROS (Protein/Carbs/Fat)

✔ Lean Muscle Booster (Lose Fat | Build Muscle)

✔ STAY MOTIVATED with Strength Promotions

✔ Weight Lifting Tracker & simple workout planner

✔ PLATE CALCULATOR for simple Barbell Math

✔ Auto 1-Rep Maximum Calculator/PREDICTOR

✔ Simple Warm-ups (plate recommendations)

✔ Easily track, log, and plan your gym workouts

✔ Build stronglifts for bodybuilding & powerlifting

✔ Fun weight training routine and fitness planner

✔ Compare your strength to that of a powerlifter

✔ Best app for beginners starting strength training

✔ Build strength for boxing, MMA, HITT, & CrossFit

✔ Customizable Sets & Reps (3x5, 3x8, 5x5, 3x15)

Train at the Gym or Workout at Home

Minimum Equipment Requirements:

-Squat Rack (or Power Rack)

-45 lb Olympic Barbell (or 20 kg)

-Olympic Weight Set (Minimum: 245 lbs)

-Rubber Floor Mats or Stall mats (For Deadlifts)

-A Weight Lifting Belt (Recommended)