BARBELL CLUB
BEFORE YOUR FIRST CLASS
Make sure you fill out our gym intake form so we can set you up for success. We need to know about any injuries and want to know what your goals are. Please fill out the Gym Intake form.
You are provided with general nutrition guidance with this plan. If you would like this service please fill out this Nutrition Plan intake form.
At your first class you will receive a workout tracker where you will make note of the weight, reps and sets you are doing each class so you can track your progress and milestones like your first push-up or pull-up.
Barbell Club
8-Week Strength Experience
You’ve just joined a program built for progress. Barbell Club is where strength is forged, technique is sharpened, and confidence under the barbell is built one rep at a time.
Over the next 8 weeks, you’ll train twice a week in a structured, progressive program designed to make you stronger, build muscle, and improve your lifting skills. Whether you’re here to nail the fundamentals or chase PRs, Barbell Club is your home for steady, measurable progress.
What to Expect Each Week
2 Barbell-focused training sessions (upper & lower emphasis, or strength + accessory balance).
Progressive overload—each week builds on the last to ensure sustainable strength gains.
Technical coaching on squats, deadlifts, presses, and accessory lifts.
Small group energy—a supportive crew to spot, hype, and hold you accountable.
Weeks 1–2: Foundations & Form
Learn movement patterns and proper setup for each lift.
Establish baseline weights and technique cues.
Focus on consistency and bar speed over load.
Weeks 3–4: Building Volume & Confidence
Add weight gradually while refining form.
Introduce accessory lifts to support major barbell movements.
Start noticing strength and stamina improvements.
Weeks 5–6: Strength Phase
Push heavier working sets with safe progressions.
Begin testing comfort under moderate to heavy loads.
Refine lifting cues (bracing, grip, bar path, tempo).
Weeks 7–8: Peak & Celebrate
Test heavier lifts (without maxing recklessly).
See how far you’ve come since week 1.
Build momentum to set new long-term lifting goals.
Celebrate progress in both numbers and confidence.
How to Get the Most Out of Barbell Club
Show up every session—consistency beats intensity.
Track your lifts—progress is in the details.
Focus on form first—strong technique = long-term gains.
Recover smart—fuel, hydrate, and rest to support heavy lifting.
Engage with your team—spot each other, encourage, and celebrate small wins.
By the End of 8 Weeks…
You’ll notice:
Stronger squats, deadlifts, and presses.
More muscle and improved body composition.
Confidence in barbell movements and gym flow.
A deeper understanding of training structure and your body’s capacity.
