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FREE PROGRAMS

Whether you’re stepping into the gym for the first time or looking to take your strength and physique to the next level, we’re here to support you. Our mission is to provide practical, affordable tools that empower you to train with confidence, stay consistent, and enjoy the journey. Because everyone deserves a plan that works, and we’re here to help you follow it. Our completley free 'lite' programs are below, giving you a taste of what we have to offer. These include only the personal program PDF. For full programs, that come with a small price tag, click here!

Our free programs also comes with a 25% goodwill coupon to get you started with a full program!

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Bodybuilding Program

  • 🔥 Difficulty: Intermediate

  • ⏱️ Length: 12 Weeks

  • 🏋️‍♂️ Equipment: Typical Gym Equipment Required

  • 📈 Goal: Prioritise Muscle Gain While Increasing Strength

  • ⭐ Who It's For: Casual Lifters Wanting To Maximise Gains, Or Aspiring Bodybuilders Looking To Compete

  • 🔁 Structure: Push Pull Legs Push Pull Weekly Rotation

  • 📅 Weekly Frequency: 5 Days A Week - 2 Rest Days

Powerlifting Program

  • 🔥 Difficulty: Intermediate/Advanced

  • ⏱️ Length: 11 Weeks + Competition Week 12

  • 🏋️‍♂️ Equipment: Typical Gym Equipment Required

  • 📈 Goal: Prioritise Strength In Bench/Deadlift/Squat (SBD)

  • ⭐ Who It's For: Lifters Focused on Strength Progression and SBD Competition Improvement

  • 📊 Training Style: Strength + Hypertrophy (Powerbuilding)

  • 📅 Weekly Frequency: 4 Days A Week - 3 Rest Days

  • 🧪 Week 12 Feature: Competition-Style Opener Testing

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Ladies Program

  • 🔥 Difficulty: Begineer/Intermediate

  • ⏱️ Length: 12 Weeks

  • 🏋️‍♂️ Equipment: Typical Gym Equipment Required

  • 📈 Goal: Prioritise Leg Development and Grow Upper Body

  • ⭐ Who It's For: Ladies wanting a structured plan to build strength, shape, and confidence

  • 🔁 Structure: Upper Lower Upper Lower Weekly Rotation

  • 📅 Weekly Frequency: 4 Days A Week - 3 Rest Days

gymbro Program

  • 🔥 Difficulty: Begineer/Intermediate

  • ⏱️ Length: 12 Weeks

  • 🏋️‍♂️ Equipment: Typical Gym Equipment Required

  • 📈 Goal: Build Upper Body Muscle and Strength While Maintaining Leg Development

  • ⭐ Who It's For: Guys Wanting To Fill Out That Summer Shirt

  • 🔁 Structure: Push Pull Push Pull Weekly Rotation

  • 📅 Weekly Frequency: 4/5 Days A Week - 2/3 Rest Days

  • 🧪 Legs Once Every 2 Weeks, Not Completley Forgotten!

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Newcomer Program

  • 🔥 Difficulty: Begineer

  • ⏱️ Length: 10-13 Weeks

  • 🏋️‍♂️ Equipment: Typical Gym Equipment Required

  • 📈 Goal: Develop A Routine For New Lifters Enabling Increased Strength, Muscle and Knowledge

  • ⭐ Who It's For: New Or Emerging Lifters

  • 🔁 Structure: Upper Lower Upper Lower Weekly Rotation

  • 📅 Weekly Frequency: 4 Days A Week - 3 Rest Days

  • 🧪 Optional 3 Week Newcomer Starter Program

REQUEST a program

Look out for an email from barbellmediaofficial within 24 hours of requesting! Don't forget to check spam/junk folders

Choose Your Program
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