TITLE: Barbell Mass Builder — Workout Tracker VERSION: v20251223 (2025-12-23)

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Done

Exercise

Sets × Reps

Rest (between sets)

Repeat target

Standard

1) Back Squat

1 top × 5–8
3 back-off × 8–10

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

2–4 min

Controlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

4 × 8–12

2–3 min

Torso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

3 × 6–10

2–3 min

Glutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

3 × 6–10

2–4 min

Hinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

3 ×

WORKOUT

Barbell Mass Builder

Flexible schedule · 7 exercises · Trackable progress

Progress

0/7 completed

Tick an exercise when you finish it. Progress saves automatically.

Exercise	Sets × Reps	Rest (between sets)	Standard
1) Back Squat	1 top × 5–8 3 back-off × 8–10	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	2–4 min	Controlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict)	4 × 8–12	2–3 min	Torso locked. Pull to lower ribs. No hip swing.
4) Standing OHP	3 × 6–10	2–3 min	Glutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift	3 × 6–10	2–4 min	Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench	3 × barbellplan.com Blog Over FAQ's Auteurs Evenementen Winkel Patronen Thema’s Twenty Twenty-Five Ontworpen met WordPress