King Joes Barbell Club

Abbreviated routines are for the individual with poor recovery ability or one who overtrains very easily.  These programs can be used to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

 High intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Day One:
Squats
Overhead Press

Day Two:
Deadlifts
Rows

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Day One:
Squats
Bench Press

Day Two:
Deadlifts
Overhead Press

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Day One:
Squats

Day Two:
Deadlifts

Day Three:
Overhead Press
Chins or Pulldowns

Notes: Use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Squats & Deadlifts (alternate at each workout)
Overhead Press
Dips

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Squats & Deadlifts (alternate at each workout)
Bench Press
Pulldowns

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with on the remaining lifts. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.