60-Day Barbell Workout Program for Strength and Size

Join the Barbell Barbarians with STACK Expert Justin Ochoa.

There's nothing quite as satisfying as the clatter of weights being loaded onto a barbell. If that is a sound that excites you right down to your core, this program is for you. You're going to hear that sound a lot over the next 60 days with this barbell workout program.

RELATED: Are You Loading Barbells Wrong?

Barbell Barbarian

60-Day Barbell Workout Program for Strength and Size

Barbell Barbarian is a strength and conditioning program designed to help you bust through plateaus, push past the limits you thought were impossible and improve your appreciation for one of the most common pieces of exercise equipment in the world—the barbell.

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As you may have guessed, this is a barbell-only program. You won't need anything except a barbell and some weights. A lot of weights. You may also need a squat rack and a bench. If you go to a gym that doesn't have either, it's not a gym, it's an adult playground whose denizens probably listen to Adele while they "work out." Stop going there.

This 60-day barbell workout program has two phases. Each phase lasts 30 days and has subtle tweaks, but overall they are similar enough to facilitate an easy transition for you.

Barbell Barbarian is not your average, run-of-the-mill, 3 sets of 8-12 reps training regimen. You will endure some of the most gut-wrenching set and rep schemes known to man. The program breaks a few traditional rules and appears unorthodox at times, but sometimes you have to go against the grain to get the results you want. It's well worth it. You'll learn to love the mixture of methods, including EMOM (Every Minute On the Minute), AMRAP (As Many Rounds As Possible), tempo control, percentage training and, of course, old school supersets and tri-sets. These techniques are covered in detail in the PDF you can download below.

RELATED: Tiki Barber's Barbell Complex

If this sounds like fun, you've come to the right place. We're giving you a snippet of the program so you can try it out.

A. Deadlift - 3x5 with 2 min. rest

  • After 3 sets, do EMOM - 10 min. x 5 reps @ 70-80% max (perform five reps every minute, on the minute).

B. AMRAP Circuit - Perform each exercise for 10 reps and repeat the circuit as many times as you can in 15 minutes.

  • B1. Barbell Inverted Row
  • B2. Feet-Elevated (on the Barbell) Push-Up
  • B3. Barbell Biceps Curl
  • B4. Barbell Skullcrusher

C. 30/30 Circuit - 3x30 sec. each exercise @ 60-70% max with 30 sec. rest between exercises.

  • C1. Front Squat
  • C2. RDL
  • C3. Plank

D) Landmine Rotations - 1x60 sec., 1x45 sec., 1x30 sec.

Try this workout today. Get the full program for free by clicking here, and join the Barbell Barbarians. When you start, send me an email and I'll keep up with your progress for the next 60 days of your battle with the barbell!


Photo Credit: Getty Images // Thinkstock

Topics: SQUAT | PLANK | DEADLIFT | BARBELL EXERCISES | BICEP CURL | EXERCISES | WORKOUTS | RDL | TRAIN | BARBELL | WEIGHTS | WORKOUT PROGRAMS