Barbell Intermediate – 12-week (EN)

Stronger, week after week. Barbell Intermediate is a 12-week program with 4 sessions a week. You combine the big lifts with dumbbells and machines in three blocks: volume, strength and heavy. In week 12 you test your new records.

What you get

• 12 weeks, 4x a week, 6 exercises per session
• Squat, bench press, deadlift and overhead press based on your 1RM
• Built-in deload weeks and a test week
• Target weights calculated for you automatically
• Log every set, with an automatic progress chart
• A warm-up for every session and a stretch routine as a cool-down
• Video guide for every exercise (click the name)
• A tab for your measurements: weight and body measurements

Who is it for? Lifters who know the basics and want to get stronger with a plan.

File format: Excel file (.xlsx). Works best in Microsoft Excel (including the free Excel app on your phone or tablet). You'll receive a download link by email straight after payment.

Always train within your own limits and stop if you feel pain. If you have any doubts about your health, check with your doctor first. This is a digital product: the right of withdrawal ends once you download it. For personal use only.