Plain City Barbell Workout Routines

The Plain City Barbell workout routines are designed to accommodate lifters of all experience levels, from beginners to seasoned athletes. This versatile program is on a weekly, one month rotation and focuses on progressive strength development, functional fitness, and well-rounded conditioning, following a push/pull split to optimize muscle recovery and growth. Each workout typically includes:

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• Dynamic Warm-Up: A combination of mobility exercises and light cardio to prepare your body for lifting.

• Strength Training: Foundational compound lifts like squats, deadlifts, and bench press tailored to individual skill levels, with a mix of hypertrophy work for muscle development.

• Accessory Work: Targeted movements to enhance stability, correct imbalances, and build supporting muscles.

• 30-Minute Walk: A low-impact, steady-state cardio session to improve recovery, promote cardiovascular health, and clear the mind.

• Active Rest Days: Incorporates light activities such as yoga, stretching, or walking to support recovery, improve mobility, and maintain consistency without overtraining.