Everyday Barbell: Submaximal Practice
The repeatable day. Hinge, squat, press and row for two clean sets of five apiece at RPE 6-6.5: heavy enough to matter, light enough to run three times a week. 8 working sets, ~39 min.
Estimated session
- Movements 4
- Working sets 8
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trap Bar Deadlift Needs a trap/hex bar — use the conventional barbell deadlift at ~90% of this load if you don't have one. Set the back before the bar moves. 1 warm-up set first 2 × 5 · rest 2 min | 2 | 5 | 2 min |
| 02 | Barbell Squat Both sets at the same depth and the same speed. If rep five is slower than rep one, the load is too heavy for this day. 1 warm-up set first 2 × 5 · rest 2 min | 2 | 5 | 2 min |
| 03 | Standing Military Press Ribs down, glutes tight, bar path past the chin then straight up. Press the head through at lockout rather than leaning back. 1 warm-up set first 2 × 5 · rest 2 min | 2 | 5 | 2 min |
| 04 | Bent Over Barbell Row Hinged torso held near parallel, bar to the lower ribs, controlled back down. Stop the set the moment the torso starts helping. 2 × 5 · rest 2 min | 2 | 5 | 2 min |
Coaching notes
Fixed order: hinge, squat, press, row. Load is a block-level decision — do not add weight inside a week however easy a set feels; that restraint is the program. Trap bar is the default hinge and needs a hex bar; the conventional barbell deadlift substitutes at ~90% of that load, and is the prescribed variant on the week's third practice day from week 1 through week 6. Barbell row is the shipped pull — chin-ups substitute set-for-set for lifters who own a bar. Never chase a missed rep.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight