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Before the Barbell
by Z
11 athletes joined
5.0
(1 rating)
Program Description
Before the Barbell is an eight-week training intensive designed to get you lifting with confidence and owning the bar. This is for anyone who is totally new to strength training, getting back to strength training after an extended time off, or has been lifting for a little while but isn’t confident in form/technique. This program requires a variety of kettlebells or dumbbells, a barbell with a variety of plates, a cable machine or variety of bands, and access to a squat rack and bench. This program was copied from @beforethebarbell on instagram, a free program created by @megsquats. Visit the BtB IG page to see video overviews for each week as well as video demos, notes and tips.
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
May 02, 2024 01:23
Last Edited
Jun 18, 2024 08:26
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Week 1
1 / 8 Weeks
Day 2
1
Reverse Lunge (Bodyweight)
2 Sets
8 Reps
2
Deadlift (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Bodyweight)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Dead Bug
2 Sets
6 Reps
Day 3
1
Push Up
1 Set
AMRAP
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Goblet Squat
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
8 Reps
5
Alternating Dumbbell Curl
4 Sets
8 Reps
6
Plank
2 Sets
30 secs
7
Side Plank
2 Sets
10 secs
Day 1
1
Squat (Bodyweight)
3 Sets
10 Reps
2
Glute Bridge (Bodyweight)
3 Sets
10 Reps
3
Goblet Squat
3 Sets
6 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
5
Push Up
3 Sets
4-6 Reps
6
Plank
2 Sets
30 secs
Day 2
1
Reverse Lunge (Bodyweight)
3 Sets
8 Reps
2
Deadlift (Dumbbell)
3 Sets
12 Reps
3
Hip Thrust (Bodyweight)
4 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
14 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Dead Bug
2 Sets
8 Reps
Day 3
1
Push Up
1 Set
AMRAP
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Goblet Squat
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Alternating Dumbbell Curl
4 Sets
10 Reps
6
Plank
3 Sets
30 secs
7
Side Plank
2 Sets
15 secs
Day 1
1
Squat (Bodyweight)
3 Sets
12 Reps
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
4 Sets
6 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
5
Push Up
4 Sets
4-6 Reps
6
Plank
2 Sets
40 secs
Day 1
1
Squat (Bodyweight)
2 Sets
15 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Deadlift (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
5
Bench Press (Dumbbell)
3 Sets
6 Reps
6
Plank
2 Sets
50 secs
Day 3
1
Push Up
1 Set
AMRAP
2
Hip Thrust (Dumbbell)
4 Sets
6 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bench Press (Dumbbell)
4 Sets
8 Reps
6
Plank
2 Sets
40 secs
7
Side Plank
2 Sets
20 secs
Day 2
1
Walking Lunge
3 Sets
10 Reps
2
Box Step-Up
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Goblet Squat
4 Sets
6 Reps
5
Seated Row (Cable)
3 Sets
8 Reps
6
Overhead Press (Dumbbell)
2 Sets
7 Reps
7
Dead Bug
3 Sets
6 Reps
Day 2
1
Walking Lunge
3 Sets
12 Reps
2
Box Step-Up
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Goblet Squat
4 Sets
8 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Overhead Press (Dumbbell)
3 Sets
7 Reps
7
Dead Bug
3 Sets
8 Reps
Day 3
1
Push Up
1 Set
AMRAP
2
Hip Thrust (Dumbbell)
5 Sets
6 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
15 Reps
5
Bench Press (Dumbbell)
4 Sets
10 Reps
6
Plank
3 Sets
40 secs
7
Side Plank
2 Sets
25 secs
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Deadlift (Dumbbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
5
Bench Press (Dumbbell)
3 Sets
8 Reps
6
Plank
3 Sets
30 secs
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Bench Press (Barbell)
3 Sets
6 Reps
3
Underhand Lat Pulldown
4 Sets
8 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5
Suitcase Carry
2 Sets
20 secs
Day 2
1
Deadlift (Dumbbell)
4 Sets
7 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Step-Up (Weighted)
4 Sets
6 Reps
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
5
Bench Press (Dumbbell)
3 Sets
10 Reps
6
Plank
3 Sets
30 secs
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
5
Glute Bridge (Bodyweight)
2 Sets
10 Reps
6
Pallof Press
2 Sets
5 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Bench Press (Barbell)
3 Sets
6 Reps
3
Underhand Lat Pulldown
4 Sets
10 Reps
4A
Tricep Extension (Dumbbell)
3 Sets
10 Reps
4B
Hammer Curl
3 Sets
10 Reps
5
Suitcase Carry
2 Sets
30 secs
Day 2
1
Deadlift (Dumbbell)
4 Sets
9 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Step-Up (Weighted)
4 Sets
8 Reps
4
Overhead Press (Dumbbell)
4 Sets
8 Reps
5
Bench Press (Dumbbell)
3 Sets
12 Reps
6
Plank
3 Sets
35 secs
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Single Arm Row (Dumbbell)
4 Sets
8 Reps
5
Glute Bridge (Bodyweight)
2 Sets
12 Reps
6
Pallof Press
2 Sets
7 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Bench Press (Barbell)
3 Sets
6 Reps
3
Inverted Row
5 Sets
5 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
5
Suitcase Carry
3 Sets
20 secs
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
6 Reps
4
Bench Press (Dumbbell)
4 Sets
7 Reps
5
Superman
2 Sets
8 Reps
6
Side Plank
2 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
8 Reps
5
Hollow Hold
3 Sets
4 Reps
6
Windmill
3 Sets
6 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Bench Press (Barbell)
3 Sets
6 Reps
3
Inverted Row
4 Sets
7 Reps
4A
Tricep Extension (Dumbbell)
3 Sets
12 Reps
4B
Hammer Curl
3 Sets
12 Reps
5
Suitcase Carry
3 Sets
30 secs
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
4
Bench Press (Dumbbell)
4 Sets
9 Reps
5
Superman
2 Sets
10 Reps
6
Side Plank
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
5
Hollow Hold
3 Sets
6 Reps
6
Windmill
3 Sets
8 Reps