Barebones

Program Description

Barebones is a simple, scalable training plan built to develop total-body strength, improve conditioning, and support long-term health. It’s designed for people who want no-frills, effective training without complexity — just solid work with barbells, dumbbells, or bodyweight movements. It also provides a brief aerobic training plan via zone 2 and vo2 max training. Each week includes: • 3 full-body strength sessions • 2 Zone 2 cardio sessions for heart health and recovery • 1 VO2 max session to sharpen your conditioning and power Strength sessions have a preferred exercise selected, but can be substituted based on equipment availability or to manage fatigue. Aim to add weight or reps each session, preferably adding weight when you reach the top rep range of the exercise. -Week 1 – Foundation: Master movement patterns, pick a lighter weight you can build off of, moderate volume, leave 2–3 reps in reserve (RIR). -Week 2 – Build: Add reps or load slightly; still prioritize form and tempo. -Week 3 – Peak: Push to the top end of the rep range or increase weight; leave 1–2 RIR. -Week 4 – Deload or Density: Lower load slightly, increase tempo, optional supersets or reduced rest to maintain intensity without overload. Conditioning (Cardio) Progression Zone 2 Days -Weeks 1–2: 30 minutes at consistent pace -Weeks 3–4: 35–45 minutes OR add incline/load (e.g., ruck, weighted vest) General Progression Guidelines: -Add weight or reps weekly (not both). - If progress stalls, adjust tempo, rest times, or exercise variation. - Stick to 1 variation per movement per cycle to improve consistency.

Program Overview