040126 – barbellplan.com

040126

WORKOUT

Barbell Mass Builder

8 lifts + 2 runs. Tick “Done”, log loads, and the schedule auto-updates by “Next due”.
Pull-ups, dips, and cable row are included for full upper-body growth.

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Exercise	Sets × Reps	Load	Rest	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) Romanian Deadlift	3 × 6–10	total plates	2–4 min	Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
3) 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.
4) Pull-Ups (weighted)	4 × 6–10	added weight	2–3 min	Full hang. Chest-to-bar intent. No half reps. If bodyweight only: 3–4 × 10–15.
5) Cable Row (neutral)	3–4 × 8–12	stack	90–150 s	Pause 1s at ribs. Control the negative. Let shoulder blades move (don’t just bend elbows).
6) Standing OHP	3 × 6–10	total plates	2–3 min	Glutes tight. Ribs down. Bar close. No big lean-back.
7) Dips (weighted)	3 × 6–12	added weight	2–3 min	Deep but pain-free. Slight forward lean for chest. If shoulders complain: swap to close-grip bench.
8) Barbell Curl (strict)	2 × 10–15 + 1 rest-pause	total plates	60–90 s	Best tool: Olympic EZ curl bar. Ideal length: 120–135 cm. Angle reduces wrist strain so you can progress longer.
9) Run — Zone 2	25 min (run-walk OK)	minutes	—	Non-lifting day (or 6+ hours away). RPE 3–4. If heavy legs: 15 min.
10) Run — Easy + Strides	20 min + 4–6 × 10s	minutes	Walk full recovery	Strides = relaxed-fast (not a sprint). Full recovery. Stop if form degrades.

Today

—

1) Back Squat

Rest: 3–5 min

Done

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) Romanian Deadlift

Rest: 2–4 min

Done

Sets × reps3 × 6–10

Load (total plates)

Repeat target

Next due—

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

3) Incline Bench

Rest: 2–4 min

Done

Sets × reps1 top × 6–8 · 3 back-off × 8–10

Load (total plates)

Repeat target

Next due—

StandardControlled touch. No bounce. Flat bench works if no incline.

4) Pull-Ups (weighted)

Rest: 2–3 min

Done

Sets × reps4 × 6–10

Added weight

Repeat target

Next due—

StandardFull hang, smooth reps. If bodyweight only: 10–15 reps.

5) Cable Row

Rest: 90–150s

Done

Sets × reps3–4 × 8–12

Stack

Repeat target

Next due—

StandardPause 1s at ribs, slow negative, full stretch.

6) Standing OHP

Rest: 2–3 min

Done

Sets × reps3 × 6–10

Load (total plates)

Repeat target

Next due—

StandardGlutes on, ribs down, no excessive lean-back.

7) Dips (weighted)

Rest: 2–3 min

Done

Sets × reps3 × 6–12

Added weight

Repeat target

Next due—

StandardDeep but pain-free, slight forward lean for chest.

8) Barbell Curl (strict)

Rest: 60–90s

Done

Sets × reps2 × 10–15 + 1 rest-pause

Load (total plates)

Repeat target

Next due—

StandardEZ bar. Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps.

9) Run — Zone 2

Easy

Done

Target25 min

Minutes

Repeat target

Next due—

RuleNon-lifting day (or 6+ hours away). RPE 3–4.

10) Run — Easy + Strides

Technique

Done

Target20 min + 4–6 × 10s

Minutes

Repeat target

Next due—

RuleRelaxed-fast, full recovery, stop if form drops. Not a sprint.