Barbell Medicine - From Bench to Bedside
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Master Template Bundle

$189.99 $132.99

Updated 3.11.2019

Master Template Bundle 

All templates include a pound and kilo version.

The Bundle include the following templates:

  • 12 Week Strength Program – Version 2.0
  • The Bridge – Version 3.0
  • Heavy Light Medium (HLM) – Version 2.0
  • 7 Week GPP Endurance – Version 2.0
  • 7 Week GPP Hypertrophy (3-Day) – Version 2.0
  • 4 Week Olympic Weightlifting 
  • 4 Week Time Crunch + Pivot  – Version 2.0
  • How-To Video Library
  • An RPE overview, integrated logger, and much more
  • *Does NOT include the 12 Week Press Strength* Template nor the 4-day GPP Hypertrophy Template*

Designed for post-novice lifters who fit the following criteria:

  • Have a substantial amount of training time available, e.g. 2 hours are the norm for most training sessions.
  • Are not trying to undergo rapid weight loss
  • Are not recovering from an injury
  • Is wanting to focus on squat, bench, and deadlift, as this template is excellent for powerlifting meet prep
  • Equipment-rack, barbell, free weights, bench, preferably able to use the pins, optional: leg press

This program uses RPE and/or percentages to communicate training intensities. It is programmed for 4 days per week, but can be modified for 3 days per week. There are additional conditioning recommendations for General Physical Preparedness (GPP). A How-To Video Playlist is included as well. 

4 Week Time Crunch + Pivot

This is designed to be run two to three times a year when time is extremely limited. Each session is designed to last ~60 min from start to finish while still providing a good strength stimulus so you don’t detrain, stay jacked, and don’t lose your mind from not training.

This program is designed for trainees classified as post-novice lifters, i.e. not novices. 

Other features of the program include:

  • Training time per session only 60 minutes
  • Can be run 2-3 times a year between other training cycles
  • Provides a way to keep training when time is short
  • Uses RPE
  • 3 days/week training program
  • There is no GPP/conditioning included
  • Equipment-rack, barbell, free weights, bench; optional-leg press
  • Includes Video Playlist and logger

4 Week Olympic Weightlifting Template

This template is designed for the post novice lifter who is interested in improving their Olympic weightlifting development.

  • Uses RPE
  • 4 days/week training program
  • Includes conditioning (additional 2 days or added after a training session)
  • Equipment-Olympic bar, bumper plates
  • Includes Video Playlist

7 Eeek Endurance (GPP)

  • Intermediate, directly post-novice if focus is on weight loss now
  • Used to improve conditioning while still training
  • Should be cycled with a strength program
  • Not fitting for meet prep
  • Designed to be run following the SSLP, 12 week strength block, or the 4 week Time Crunch programs
  • Uses RPE
  • 6 days/week, work can also be done in fewer days by doubling up lifting with a conditioning session
  • Equipment-rack, barbell, free weights, bench, rower and/or bike
  • Includes Video Playlist

7 Week GPP Hypertrophy

This template is designed for the post novice lifter with specific goal of muscle size increase.

  • Designed to be run following or before the 12 week strength block, after LP or Bridge, after HLM, after the GPP Endurance template
  • Works best when you are actively gaining weight
  • Can be used when you are leaning out as it provides added volume and lower fatigue demands helpful when in a deficit
  • Should be used in a cycle with a strength program
  • High volume training, specific exercise selections
  • Uses RPE and/or percentages
  • 3 day/week training program
  • Includes conditioning (additional 2 days or added after a training session)
  • Equipment-rack, barbell, free weights, bench, incline bench, optional: DBs, leg press, SSB
  • Includes Video Playlist

Heavy Light Medium

This template is designed for the post novice lifter interested in strength development. This template is a good option right after the Bridge 1.0 or 2 and it is less time intensive than the 12 Week Strength Template.

  • Uses RPE and percentages
  • 3 days/week training program
  • Includes conditioning (additional 2 days or added after a training session)
  • Equipment: rack, barbell, free weights, bench; optional -leg press and SSB
  • Includes Video Playlist

The Bridge 3.0

This template is designed for the post novice lifter and is also a good idea after Time Crunch Template or GPP Endurance Template.

  • Can also be run after Bridge 1.0
  • Uses several different supplemental lifts from Bridge 1.0
  • Rep schemes varied from Bridge 1.0
  • Introduces RPE and also provides percentages
  • 3 days/week training program
  • Includes conditioning (additional 2 days or added after a training session)
  • Equipment: rack, barbell, free weights, bench, optional-leg press and SSB
  • Includes Video Playlist