the Barbell “50s”
This is a great split for in-season training when you may only be training once or twice a week, but it also a great way to “shock the system'“ with a high-frequency split. Whether you can get to the gym once or 5 times in a week, each time you go you’ll train all upper-body muscle groups one day and your core and legs the next.
You don’t have to set your workouts up according to days of the week!!! Just alternate every other day!
Upper/Lower
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Barbell
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"50's"
Upper/Lower \\ Barbell 0---0 "50's"
the 50’s: Just do it!!!
Grab a barbell and superset 2 lifts to failure until you hit 50 reps.
You heard me. You are going to do EVERY set to failure, alternating 2 exercises, until you get 50 reps of both. It might look like this…
Grab a 40lb barbell (BB) and curl for max reps up to 17 reps
Then using the same 40lb BB - French press to failure until you hit 19
Now, you curl that weight for 14 reps max (17 + 14 = 31 total reps of curls)
Followed by French press up to 15 reps (34 reps total French press)
Then you curl 9 times (40 reps total)
French press x 11 (45 total)
Curl x 6 (46)
French press x 5 (50 total!!)
Finally, you curl the BB 4 times (50 total reps of curls)
Yeah, get over it. Just count up to 50 reps for each exercise dummy.
The Workouts:
Upper body - 50 reps each exercise, every set to max reps until you reach 50
BB overhead Military press & Bent over row
Biceps BB curl & Overhead triceps French press
Feet elevated push-ups & Inverted rows
Lower body - 50 reps each exercise, every set to max reps until you reach 50
BB step back lunge Right then Left leg
BB back squat & BB standing calf raises
BB hip thrusts & Bodyweight (BW) step-ups
Ready to start?
Record your workouts on your phone —in Google Sheets.
Click the link below to get a copy in your Google Drive.
This will open a new tab, where you can click “Make a copy” to save it to your Google Drive.
You can preview the workout here, but can’t make any changes.
Enjoy!
