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One Man One Barbell Version 1.0

Weeks Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)
MAX 207.9 242.55 277.2
242.55 277.2 311.85
385 259.875 294.525 329.175
294.525 311.85 346.5
4 reps on the minute every 3 reps on the minute 2 reps on the minute every
ASSISTANCE
minute for 10 min. every minute for 12 min. minute for 15 min.
207.9 242.55 277.2
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One Man One Barbell Version 1.0

YOUR LIFT Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)
MAX 54 63 72
63 72 81
100 67.5 76.5 85.5
76.5 81 90
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
54 63 72

YOUR LIFT Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)

MAX 54 63 72
63 72 81
100 67.5 76.5 85.5
76.5 81 90
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
54 63 72

YOUR LIFT Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)

MAX 54 63 72
63 72 81
100 67.5 76.5 85.5
76.5 81 90
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
54 63 72

YOUR LIFT Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)

MAX 54 63 72
63 72 81
100 67.5 76.5 85.5
76.5 81 90
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
54 63 72

YOUR LIFT Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)

MAX 153.9 179.55 205.2
179.55 205.2 230.85
285 192.375 218.025 243.675
218.025 230.85 256.5
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
153.9 179.55 205.2
Notes
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One Man One Barbell Verison 2.0

Weeks Week 1 (3 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)
MAX 60 70 80
70 80 90
100 75 85 95
85 90 100
4 reps on the minute every 3 reps on the minute 2 reps on the minute every
ASSISTANCE
minute for 10 min. every minute for 12 min. minute for 15 min.
60 70 80
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One Man One Barbell Verison 2.0

YOUR LIFT Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 rep)
MAX 114 133 152
133 152 171
190 142.5 161.5 180.5
161.5 171 190
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
114 133 152

YOUR LIFT Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 rep)

MAX 93 108.5 124
108.5 124 139.5
155 116.25 131.75 147.25
131.75 139.5 155
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
93 108.5 124

YOUR LIFT Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 rep)

MAX 111 129.5 148
129.5 148 166.5
185 138.75 157.25 175.75
157.25 166.5 185
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
111 129.5 148

YOUR LIFT Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 rep)

MAX 60 70 80
70 80 90
100 75 85 95
85 90 100
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
60 70 80

YOUR LIFT Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 rep)

MAX 168 196 224
196 224 252
280 210 238 266
238 252 280
ASSISTANCE EMOM 4 Reps: 10 min EMOM 3 Reps: 12 min EMOM 2 Reps: 15 min
168 196 224

Notes
 One Man One Barbell Verison 2.0 One Man One Barbell Version 1.0
Weeks Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 reps) Weeks Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)
MAX 300 350 400 MAX 270 315 360
350 400 450 315 360 405
500 375 425 475 500 337.5 382.5 427.5
425 450 500 382.5 405 450
4 reps on the minute every 3 reps on the minute 2 reps on the minute every 4 reps on the minute 3 reps on the minute every 2 reps on the minute every
ASSISTANCE ASSISTANCE
minute for 10 min. every minute for 12 min. minute for 15 min. every minute for 10 min. minute for 12 min. minute for 15 min.
300 350 400 270 315 360

Volume (Main Lift) 4350 3250 1825 Volume (Main Lift) 5220 4387.5 2407.5
9425 12015

Volume (EMOM) 12000 12600 12000 Volume (EMOM) 10800 11340 10800
36600 32940

TOTAL VOLUME 46025 TOTAL VOLUME 44955