THE INTERMEDIATE B-BARS PROGRAM (3-DAY)

Overview

Program GoalUpper body strength
Delivery FormatWritten workouts
Experience LevelChin-ups: 6+ reps
Dips: 10+ reps
Program DurationSix weeks
Training FrequencyThree per week
EquipmentB-Bars
Resistance bands (optional)
Weight vest (optional)

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three workouts each week. You can add a lower-body session between training sessions.

Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1A. Tuck planche hold
1B. Lever raises
2A. Neutral grip chin-ups
2B. Dips
3A. Rows
3B. Pseudo planche push-ups
1A. Tuck lever
1B. Tuck planche
2A. Dips
2B. Neutral grip chin-ups
3A. Pseudo planche push-ups
3B. Rows
4. Push-ups
1A. Lever raises
1B. Tuck planche hold
2A. Rows
2B. Pseudo planche push-ups
3. L-sit hold
4A. Pseudo planche raises
4B. Chin-up holds
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayLeg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

SundayWorkout One (60 min)
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min)
WednesdaySupp Workout Two: Leg Day
ThursdayWorkout Three (60 min)
Friday
Saturday

Upper body tests

Chin-ups

Female
BeginnerIntermediateAdvanced
< 11 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2425+

Dips

Female
BeginnerIntermediateAdvanced
< 12 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2526 +

Tuck planche

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec

Tuck lever

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec


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