barbellplan.com

20251223-2

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WORKOUT
Barbell Mass Builder
7 lifts + 2 running sessions · Trackable progress
Progress
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Done Exercise Sets × Reps Load Rest (between sets) Repeat target Standard
1) Back Squat 1 top × 5–8
3 back-off × 8–10
total plates
3–5 min
Top RPE 8–9. Back-offs: −8–12% load. Same depth every rep.
2) Incline Bench (15–30°) 1 top × 6–8
3 back-off × 8–10
total plates
2–4 min
Controlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict) 4 × 8–12
total plates
2–3 min
Torso locked. Pull to lower ribs. No hip swing.
4) Standing OHP 3 × 6–10
total plates
2–3 min
Glutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift 3 × 6–10
total plates
2–4 min
Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench 3 × 8–12
total plates
90–150 s
Hands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict) 2 × 10–15
+ 1 rest-pause
total plates
60–90 s
Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.
8) Run — Zone 2 (easy) 20–30 min (run-walk OK)
minutes
—
Do on non-lifting day (or 6+ hours away). RPE 3–4, conversational pace, no leg burn. If legs feel heavy: shorten to 12–15 min.
9) Run — Easy + Strides 15–25 min easy + 4–6 × 10s strides
minutes
Walk full recovery
Strides are relaxed-fast (not a sprint). Full recovery between reps. Stop if form degrades. This improves economy with tiny volume (lowest interference).

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1) Back Squat
Rest between sets: 3–5 min
Sets × Reps1 top × 5–8 · 3 back-off × 8–10
Load (total plates)
Repeat target
Next due—
StandardTop RPE 8–9. Back-offs: −8–12% load. Same depth every rep.
2) Incline Bench (15–30°)
Rest between sets: 2–4 min
Sets × Reps1 top × 6–8 · 3 back-off × 8–10
Load (total plates)
Repeat target
Next due—
StandardControlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict)
Rest between sets: 2–3 min
Sets × Reps4 × 8–12
Load (total plates)
Repeat target
Next due—
StandardTorso locked. Pull to lower ribs. No hip swing.
4) Standing OHP
Rest between sets: 2–3 min
Sets × Reps3 × 6–10
Load (total plates)
Repeat target
Next due—
StandardGlutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift
Rest between sets: 2–4 min
Sets × Reps3 × 6–10
Load (total plates)
Repeat target
Next due—
StandardHinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench
Rest between sets: 90–150 s
Sets × Reps3 × 8–12
Load (total plates)
Repeat target
Next due—
StandardHands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict)
Rest between sets: 60–90 s
Sets × Reps2 × 10–15 + 1 rest-pause
Load (total plates)
Repeat target
Next due—
StandardRest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.
8) Run — Zone 2 (easy)
Easy · minimal interference
Target20–30 min (run-walk OK)
Minutes
Repeat target
Next due—
RuleNon-lifting day (or 6+ hours away). RPE 3–4. No leg burn.
9) Run — Easy + Strides
Technique · tiny volume
Target15–25 min easy + 4–6 × 10s strides
Minutes
Repeat target
Next due—
RuleStrides relaxed-fast, full recovery, stop if form drops.
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