Before the Barbell

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Reverse Lunge (Bodyweight)

Deadlift (Dumbbell)

Hip Thrust (Bodyweight)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Dead Bug

Push Up

Romanian Deadlift (Dumbbell)

Goblet Squat

Lat Pulldown

Alternating Dumbbell Curl

Plank

Side Plank

Squat (Bodyweight)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Dumbbell)

Hip Thrust (Dumbbell)

Walking Lunge

Box Step-Up

Overhead Press (Dumbbell)

Bench Press (Barbell)

Underhand Lat Pulldown

Suitcase Carry

Deadlift (Barbell)

Step-Up (Weighted)

Single Arm Row (Dumbbell)

Glute Bridge (Bodyweight)

Pallof Press

Inverted Row

Overhead Press (Barbell)

Bulgarian Split Squat (Bodyweight)

Superman

Lat Pulldown (Single Arm)

Hollow Hold

Windmill

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