Barbell Basics – 8-week program (EN)

Get strong, safely, even as a beginner. Barbell Basics is an 8-week program with 3 sessions a week, entirely on machines. You learn the basics, progress steadily every week and always know which weight to use.

What you get

• 8 weeks, 3x a week, 6 exercises per session
• A simple feel scale (Easy / Good / Hard) instead of complicated RPE
• 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? Beginners and people getting back into training who want a clear plan in the gym.

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.