Barbell 101: Intro to Strength APK

The new Barbell 101 weight lifting app takes strength training to the next level!

Pack on lean muscle and build a stronger body with a simple barbell workout routine and an easy strength tracker!

Develop a strong symmetrical physique by pairing the principles of Progressive Overload with
Five Fundamental Barbell Movements:

1) Squat
2) Bench Press
3) Barbell Row
4) Overhead Press
5) Deadlift

This ALL-STAR lineup is collectively known as
“THE BIG FIVE!”

When it comes to building size, strength, and power these popular compound exercises offer the most bang-for-your-buck and are favored by weight training athletes across the globe (men and women).

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The Program: Linear Progression
Progress your strength at a consistent rate over a period of time

The First Workout
Begin with a load that you can easily handle

The Training Goal
Add 5 pounds to each lift/workout for as long as possible

The Schedule
Lift every other day, and alternate between two workouts
Workout A and Workout B

Here’s one example...

Mon: Workout A (Squat | Row | OHP)
Tues: Rest
Wed: Workout B (Bench | OHP | Deadlift)
Thur: Rest
Fri: Workout A (Squat | Row | OHP)
Sat: Rest
Sun: Workout B (*Optional)

*Rest is a crucial component of success (especially deeper into the program). To progress linearly for as long as possible, keep a rest day (or two) in-between your training sessions.

To Get Started on this Weight Training Journey

◆ Choose From One of the Three Training Programs
Symmetric Strength | Max Bench | Max Squat

◆ Select your Primary Training Goal
Bulk | Lean Bulk | Main-Gain | Fat Loss

◆ Determine Daily Caloric Intake & Calculate your Macros
*We’ll help you take care of this

◆ Complete the 1st Workout and...
Let the GAINS BEGIN!!

KEY APP FEATURES:
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✔ Nutritional “blueprints” for OPTIMAL GAINS
✔ Easily set up your MACROS (Protein/Carbs/Fat)
✔ Lean Muscle Booster (Lose Fat | Build Muscle)
✔ STAY MOTIVATED with Strength Promotions
✔ Weight Lifting Tracker & simple workout planner
✔ PLATE CALCULATOR for simple Barbell Math
✔ Auto 1-Rep Maximum Calculator/PREDICTOR
✔ Simple Warm-ups (plate recommendations)
✔ Easily track, log, and plan your gym workouts
✔ Build stronglifts for bodybuilding & powerlifting
✔ Fun weight training routine and fitness planner
✔ Compare your strength to that of a powerlifter
✔ Best app for beginners starting strength training
✔ Build strength for boxing, MMA, HITT, & CrossFit
✔ Customizable Sets & Reps (3x5, 3x8, 5x5, 3x15)

Train at the Gym or Workout at Home
Minimum Equipment Requirements:
-Squat Rack (or Power Rack)
-45 lb Olympic Barbell (or 20 kg)
-Olympic Weight Set (Minimum: 245 lbs)
-Rubber Floor Mats or Stall mats (For Deadlifts)
-A Weight Lifting Belt (Recommended)