Six Week No BS Barbell Training Program for Strength and Size
Six Week No BS Barbell Training Program for Strength and Size

The biggest mistake a lifter can make is to ignore the basics and rush straight into advanced training. I see it all the time with people that I consult, and hear about it often at the gym.

If you were to ask any champion, in any sport like football, baseball, basketball, or in the strength sports like powerlifting, weightlifting or strongman, and yes in the sport of bodybuilding as well, they would tell you that brilliance and success is in the basics. Champions are great at the basics.

6 Week Workout Plan for Size and Strength

Week 1 Schedule

  • Monday - Shoulders + Arms + Abs
  • Tuesday - Legs + Abs
  • Wednesday - Chest + Back + Abs
  • Thursday - Off
  • Friday - Shoulder + Arms + Abs
  • Saturday - Legs + Abs
  • Sunday - Chest + Back + Abs

Week 2 Schedule

  • Monday - Off
  • Tuesday - Shoulders + Arms + Abs
  • Wednesday - Legs + Abs
  • Thursday - Chest + Back + Abs
  • Friday - Off
  • Saturday - Shoulder + Arms + Abs
  • Sunday - Legs + Abs

Week 3 Schedule

  • Monday - Chest + Back + Abs
  • Tuesday - Off
  • Wednesday - Shoulders + Arms + Abs
  • Thursday - Legs + Abs
  • Friday - Chest + Back + Abs
  • Saturday - Off
  • Sunday - Shoulder + Arms + Abs

Week 4 Schedule

  • Monday - Legs + Abs
  • Tuesday - Chest + Back + Abs
  • Wednesday - Off
  • Thursday - Shoulders + Arms + Abs
  • Friday - Legs + Abs
  • Saturday - Chest + Back + Abs
  • Sunday - Off

Sumo DeadliftWeek 5 Schedule

  • Monday - Shoulders + Arms + Abs
  • Tuesday - Legs + Abs
  • Wednesday - Chest + Back + Abs
  • Thursday - Off
  • Friday - Shoulders + Arms + Abs
  • Saturday - Legs + Abs
  • Sunday - Chest + Back + Abs

Week 6 Schedule

  • Monday - Off
  • Tuesday - Shoulders + Arms + Abs
  • Wednesday - Legs + Abs
  • Thursday - Chest + Back + Abs
  • Friday - Off
  • Saturday - Shoulders + Arms +Abs
  • Sunday - Legs + Abs
Shoulders + Arms + Abs
6 Week Workout
Exercise Sets Reps
1a) Military Press  5  5
b) Barbell Shrug  5  5
2a) Barbell Curl  3  8
b) Close Grip Bench  3  8
3) Plank  3  Max Time
Legs + Abs
6 Week Workout
Exercise Sets Reps
1) Front Squat  3  10
2) Romanian Deadlift  3  10
3) Walking or Reverse Lunge  4  8
4) Ab Wheel or Barbell Rollout  2  5
Chest + Back + Abs
6 Week Workout
Exercise Sets Reps
1a) Bench Press*  5  5
b) Chin up  5  5
2a) Dips  3  8
b) Barbell Row  3  8
3) Hanging Leg/Knee Raise  2  5

*Choose any angle (incline, flat, or decline).

6 Week Workout Plan Specifics

This program is simple and is meant to get you stronger in the basic lifts while providing sufficient volume to put on some mass. Make sure that you rest enough in between your sets on leg day and supersets on upperbody days (up to 5 minutes after a set or superset). When you maximize your rest periods you will be able to lift heavier weights throughout your sets of each exercise.

When selecting an initial weight, choose a weight you think you can finish all sets with. If you complete the workout with a given weight increase your poundage next time and use that weight until you can complete all sets again.

For example, if you are doing 3 sets of 8 on close grip bench press with 135 and you hit 8 reps on all of your sets, and you were able to do say 10 on your final set, next workout throw 155 on the bar. Maximize each set and if you don't hit 8 reps on all of your sets keep at that weight until you do (it may take a couple of more workouts). This means that it's important for you to log your workouts so that you can track your progress.

This program is set up on a three day on one day off schedule so that you are able to train each body part more frequently than once a week. If you cannot follow the schedule, fit the workouts into your schedule with the same order and keep rotating through them.

Remember the goal behind getting back to basics is to focus on getting stronger at these fundamental lifts. This is a simple program but simple is not the same as easy. If this program is easy or too difficult you are not using the appropriate load.

Program Summary

No matter who you are you need a solid foundation in the basics. Too many times we rush past the fundamentals and the elegance of simple training in search of the newest hotness in training programs.

You will never go wrong with the barbell fundamental movements performed correctly with the correct volume and load. Take some time to become great at the basics. You will not regret it.