Barbell Built (4V3P)

Barbell Built originates from a program developed in the fall of 2022, known as the “Bolt Project.” It was tested by a diverse group of lifters, including strongman athletes and everyday gym-goers, and is built on a few simple principles. The program is designed to be completed with minimal equipment – a barbell, rack, bench and a pull-up bar – making it both accessible and easy to follow. The focus is on maintaining strong integrity, prioritizing form and technique, and pushing through challenging yet effective training sessions. All variations are based on your 1RM in the main lift. For example, if you perform different bench press variations, you use your bench press 1RM to calculate the appropriate weights for those exercises.

The training program runs for 4 weeks. After that, you can choose to take a light week or move into a peak. The peaking phase lasts two weeks and is ideal if you plan to compete or test your max. If you prefer to continue training without maxing, it’s recommended to insert a lighter week or even take a full deload week. The program has worked well for lifters who want to focus on powerlifting but have limited time and equipment. It comes in two versions: one with 4 sessions per week and one with 3 sessions per week. This allows you to switch between them depending on how many workouts you can fit into your schedule each week.