Length of program: 12 Weeks
Training Frequency: 4x per week
Total Pages: 63
 
Reps and Sets
The most commonly asked question, how many reps and sets should you do?  It depends.  The goal of Reps and Sets is to answer the question for anyone regardless of the level.  Day Zero is for anyone just starting out.  Beginner Barbell is an intro to strength training using free weights and linear periodization.  Intermediate Barbell is the next step and intro into daily undulating rep schemes.  Finally there is Advanced Barbell.  Advanced Barbell uses my most aggressive reps and set schemes leaning heavily on low rep sets for tonnage.  
 
All of my programs include cover pages, template overviews, weekly overviews and daily training logs easy for you to record your performance and take notes.  Everything is easily printed and will fit on one page nicely.
 
Intermediate Barbell 1.0 Overview
This is a 12 week program written in four 3 week waves.  Intermediate Barbell is a continuation from Beginner Barbell. This is a movement based program that does not utilize any machines.  I used an upper/lower hybrid split and more advanced programming to lower rep sets.  Two days a week are primarily lower body and the other two are primarily upper body.  My coaching notes provide A LOT of context and I will even offer substitutes and proactive problem solving on exercises, reps etc that I know may need to be adjusted person to person.  If you have been working out for a while and are looking for structure, education and a balanced strength regimen, then this program is for you.  Below are some more insights on this program
 
Priming Block
Each training session starts with a primer block.  We will use a total of 36 different exercises to keep things changing, fun and to increase your exercise library.
 
Primary Strength
Upper Body: Flat/ Incline/ Close Grip Bench Press, Pin Press, Bent Over Row, Pendlay Row, Pull Ups
Lower Body: Back/Front Squat, Deadlift, RDL, Rack Pull or Block Pull, Trab Bar Deadlift
 
Unilateral Strength
Upper Body: Single Arm Flat/Incline Bench, Seated/Standing Overhead Press, 3pt/2pt/1 Arm DB Row
Lower Body: Split Squat, Bulgarian, Rear Foot Elevated RDL, Step Ups, Walking Lunges
 
Rep Scheme Progressions
I use undulating rep schemes, you will hit rep maxes from 1-8 on primary and secondary strength exercises. Accessory lifts are 8-15 reps per set. Program includes carry variations some bodybuilding exercises
 
Sample Day
Included in the picutres