4-Week PDF Program

Barbell & Burpees

Get Strong. Get Fit. Get It Done in under 60 Minutes.

A 4-week strength and conditioning program combining powerlifting-inspired strength training with high-intensity conditioning workouts. Build serious strength while improving your cardiovascular fitness.

Who This Program Is For

✓Anyone who wants to build strength AND cardiovascular fitness.
✓If you're just starting on your strength training journey or you're a lifting pro.
✓People who love barbell training but don't want to skip cardio.
✓Those looking for a structured, progressive program.
✓Gym-goers who want maximum results in minimum time.

What's Included

Strength Focused

Compound movements using barbells and progressive overload for gains.

Conditioning Included

Workouts inspired by CrossFit-style training for cardiovascular conditioning.

Time Efficient

Every workout is under 60 minutes.

Flexible

Train 3–4 days per week based on your schedule.

Equipment Simple

Most work is done with a squat rack, barbell, and plates.

Alternatives Provided

Every main lift has substitute options if you don't have the kit.

Weekly Structure

Core 3-Day

Day 1: Upper Body Strength (45–55 min)
Day 2: Lower Body Strength (45–55 min)
Day 3: Conditioning workout (30–45 min)

Optional 4th Day

Day 4: Full Body Strength (40–50 min)
Space workouts through the week (e.g. Mon/Wed/Fri). Take at least 1–2 rest days.

4-Week Strength Progression

Week 1

3 sets

Find your working weight

Week 2

4 sets

Same weight or +2.5–10 lbs

Week 3

5 sets

Peak intensity, add weight

Week 4

3 sets

Deload week

New to lifting?

Built to get beginners started.

The program includes a full “Getting Started with the Squat Rack” walkthrough: a 5-step setup guide covering J-hooks, safety bars, loading the bar, positioning, and lifting safely. Plus beginner and intermediate starting-weight guides, demo videos for every exercise, and alternatives for every main lift if you don’t yet have access to a squat rack.

Photo

"Post surgery, JT got me back on track."

Brett

FAQ

What equipment do I need?

The program is built around a squat rack, barbell and weight plates. Additional kit used across the 4 weeks:

Bench (flat or adjustable)
Pull-up bar
Dumbbells (various weights)
Kettlebells (various weights)
Bike, rowing machine, or ski erg
Box for jumps (20–24 inches)
Wall ball (6–20 lbs / 3–9 kg)

Every main lift has an alternative if you don't have access to the full set-up.

Is this suitable for beginners?

Yes. The program includes a full "Getting Started with the Squat Rack" walkthrough, a 5-step setup guide, beginner starting-weight recommendations, and demo videos for every exercise. Whether you've never touched a barbell or you're a seasoned lifter, there's a starting point for you.

How many days a week is it?

3 days a week is the core program (Upper, Lower, Conditioning), with an optional 4th full-body strength day. Each session is under 60 minutes, including warm-up.

Can I do this at home?

Only if your home set-up includes a squat rack, barbell and plates. Otherwise, it's built for the gym.

What happens after 4 weeks?

You can re-run it with heavier numbers. If you want a hand mapping out what's next for your training, a Consultation Call is the easiest way to get tailored direction.

Do I get ongoing support?

This is a self-led PDF program. For hands-on feedback and weekly check-ins, see Online Training.