Intermediate Barbell 2.0 | 12 Week PDF Program

The next step after Intermediate Barbell 1.0. If you've built a solid base and you're ready to lift heavier, more often, this is the program for you.

What you get: a 63-page PDF with 12 weeks of training, 4 days a week, plus my coaching notes on every exercise.

Who it's for: lifters with some training experience who want structure, education and real strength progress. It's a great fit if you've finished Intermediate Barbell 1.0 or you've been lifting a while without a plan.

How it's built:

• Upper/lower hybrid split. Day 1 is squat focused, Day 2 is pressing, Day 3 is deadlift focused and Day 4 is relative strength (pull ups, push ups and bench variations).

• Speed sets and top sets. You'll move submax weight fast, then build to your best set of 1, 2 or 3 reps for the day.

• Ladders and inverse ladders. They take you up to a heavy single on your secondary lifts, and add reps set to set on your accessories.

• Rotating variations. Anderson Squat, Front and Back Squat, Deficit Deadlift, Snatch Grip RDL and Incline, Flat and Larsen Press rotate week to week, so you never feel like you're repeating the same session.

• Back down sets in the final 3 weeks, with walking to finish every session.

Inside the PDF: a program overview, a "How This Works" guide, a weekly summary page for every week, and one page per training day. Each day page has a daily intro, sets and reps, a place to log your weights, and coaching notes on weight selection, substitutions and technique.

Equipment: barbell, rack, bench and dumbbells. Kettlebells, cables and bands are helpful, and substitutions are included.