Advanced Barbell
A 12-Week Tonnage Program for Lifters Ready to Go Further
 
This program has been successfully run for a 2 time World Powerlifting Champion with many world records.
 
You've built the base. Now it's time to load the bar.
Advanced Barbell is the natural next step after Intermediate Barbell — a true tonnage-style strength and hypertrophy program for lifters who already know their way around a squat rack and are ready for serious volume, more advanced periodization, and a level of detail most programs don't bother giving you.
 
This isn't a generic template. Every session is built around real wave periodization, undulating rep schemes, and day-by-day coaching notes written the way a coach actually talks to an athlete — not just numbers on a page, but the why behind them.
 
What's Inside
A 65-page digital training guide, delivered as a print-and-write PDF, including:
A full 12-week calendar broken into four 3-week waves, each with its own squat, deadlift, bench, and overhead press variation
Week-at-a-glance grid pages for every week, so you can see the whole picture at once
A complete "How This Works" guide breaking down every training block, RIR, RPE, and how to read the program
48 individual training days with full coaching notes for every single exercise
Built-in "Weight Used" logging on every set, so your training log lives right inside the program
 
The Structure
Four sessions a week, split upper and lower, with each session built through seven distinct training blocks — from priming exercises, to your main lift, to secondary strength, accessory work, and a finisher. You'll always know exactly what you're doing and why it's there.
 
The main lift variation changes every three weeks:
Weeks 1–3: High Bar Squat, Deadlift, Bench Press, Seated Overhead Press
Weeks 4–6: Back Squat, Stiff Leg Deadlift, Spoto Press
Weeks 7–9: Low Bar Squat, Sumo Deadlift, Close Grip Bench Press
Weeks 10–12: Box Squat, Deadlift Block Pull, Pin Press
 
So the pattern — not just the numbers — keeps evolving, which is exactly what keeps advanced lifters progressing instead of plateauing.
 
What You'll Learn
How to run real wave periodization, and why changing lift variations every few weeks builds strength that transfers
How to use RIR and %1RM together to pick the right weight on any given day, instead of guessing
How to execute supersets and circuits correctly so your accessory work builds volume without burying your recovery
How to read and respond to daily undulating rep schemes — from heavy singles and top sets to 20+ rep pump work
How to properly warm up, pace your rest, and prioritize the sets that actually matter
The coaching cues and problem-solving an experienced coach gives in real time — bar position, tempo, common mistakes, and what to do when something doesn't feel right
 
Who It's For
Advanced Barbell is built for lifters who've already completed a foundational program (like Intermediate Barbell) and have the technique and work capacity to handle higher volume and more advanced programming. If you're ready to train with real structure, understand the reasoning behind every set, and put in the work, this is where you go next.