Conditioning training with barbell (USA) #282
Part of Strength Training.
This guide keeps the plan simple and repeatable so you can make progress. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Small weekly improvements compound over time. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Small weekly improvements compound over time. After 4–6 weeks, change one thing at a time so you know what worked.
If you want results, consistency matters more than perfect details. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Pick a schedule you can keep for 8+ weeks and protect it like appointments. After 4–6 weeks, change one thing at a time so you know what worked.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Small weekly improvements compound over time. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
If you want results, consistency matters more than perfect details. Most sets should end with 1–3 reps in reserve so you recover well. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Warm up 5–10 minutes, then do ramp-up sets for the first lift. After 4–6 weeks, change one thing at a time so you know what worked.
If you want results, consistency matters more than perfect details. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Most sets should end with 1–3 reps in reserve so you recover well. Pick a schedule you can keep for 8+ weeks and protect it like appointments. After 4–6 weeks, change one thing at a time so you know what worked.
Example template
| Exercise | Sets | Rest |
|---|---|---|
| Squat | 3x5 | 2-3m |
| Bench | 3x5 | 2-3m |
| Row | 3x8 | 90s |
| Plank | 3x45s | 60s |
FAQ
How often should I do this?
2–4 days/week works for most people if you stay consistent.
How do I progress?
Increase reps first, then load, then sets—one variable at a time.
What if something hurts?
Reduce load, improve technique, and get coaching if needed.
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