Barbell 101: Intro to Strength

Barbell 101 takes weight training to the next level!

Join 'Milo of Croton' (legendary Olympic wrestler) in a fun and “gamified” strength journey.

Develop a 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 athletes across the globe!

*The Program: Linear Progression
-Progress your strength at a consistent rate over a period of time

*The First Workout: Go Easy
-Begin with an empty barbell (*If untrained)

*The Training Goal
-Add 5 pounds to each 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 Strength Journey***

• Choose from one of the three programs
Symmetric Strength | Max Bench | Max Squat

• Select your primary training goal
Bulk | Lean Bulk | Main-Gain | Fat Loss

• Determine daily caloric intake and macros
(We’ll help you take care of this)

• Complete your first workout and...

* * * Let the GAINS BEGIN!! * * *

KEY APP FEATURES:
• Nutritional blueprints for OPTIMAL GAINS
• Easily set up your MACROS (Protein/Carbs/Fat)
• STAY MOTIVATED with Strength Promotions
• Plate Calculator for simple Barbell Math
• Auto 1-Rep Maximum Calculator/Predictor
• Practical Warm-up recommendations

With the free version of Barbell 101 you can save an unlimited number of workouts but the Main Dashboard and Workout Room are dormant. To unlock all features, upgrade to a Barbell 101 PRO subscription.

Barbell 101 will automatically charge your iTunes Account at the end of your subscription or free trial period unless auto-renew is turned off at least 24 hours before the end of your current period. Subscriptions renew at the original price. You can turn off auto-renew at any time and still receive full functionality until the end of your current period, but no refund can be provided for unused portions of the subscription. Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription to that publication, where applicable.
In-app purchases and subscriptions cannot be shared using Family Sharing.

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***Minimum Equipment Requirements***
-Squat Rack (or Power Rack)
-45 lb Olympic Barbell (20 kg)
-Olympic Weight Set (Minimum: 245 lbs)
-3/4" Rubber Floor Mats (for Deadlifting)
-A Lifting Belt (Highly Recommended)