Barbell 101

A fun beginner weight lifting routine, gym workout tracker and 5x5 training log.

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)