Barbell Strength 2026

Your Program Is Ready ✅

You just downloaded your personalized Barbell Strength file. Here’s the quick setup so you can use it in class every week (no stress, no math).

Quick Start (2 minutes)

  1. Open your file (Google Sheets / Excel / Apple Numbers).
  2. Only edit YELLOW cells (everything else is locked-in on purpose).
  3. Find today’s row and follow Station A for your main lift.
Important: Don’t “clean up” the sheet. Don’t delete rows. Don’t type over formulas. Only edit the yellow cells when needed.
1

Open your file in the right app

Pick what you already use — all 3 work.

  • Google Sheets: easiest for most people.
  • Excel: great if you already use Microsoft.
  • Apple Numbers: works fine on iPhone.
2

Only edit the YELLOW cells

The yellow cells are the only ones you should ever type in.

Rule: If it’s not yellow — don’t touch it.
Step 2 Yellow cells = allowed edits
Step 2: Only edit the yellow cells
3

Find today’s workout

Your file is organized by date/week/day. Find today’s row and read Station A.

Look for today’s date → then read the Station A Board.
Step 3 Where to find today’s date + Station A Board
Step 3: Find today’s workout row and Station A Board
4

Use “Bar Load” to make loading easy

Bar Load tells you what plates to put on each side so you don’t do math.

  • Example: “45 + 25 + 10” means per side.
  • If a plate isn’t available, go to the closest option (coaches can help).
  • Loads are rounded to the nearest 5 lb.
Step 4 Where to read Bar Load (plates per side)
Step 4: Use Bar Load to make loading easy
5

Watch for “Notify” (big progress signal)

If you hit a strong AMRAP and your daily max is 10%+ higher than your current Training Max, the sheet will flag you.

If you see a Notify message → go back to the website and re-enter your latest set to generate an updated file.
Step 5 Notify flag example
Step 5: Watch for the Notify column
6

Set your barbell weight (35 or 45)

This makes your Bar Load accurate. Only change it if you consistently use the 35 lb bar.

Tip: Most people use the 45 lb bar. If you’re between bars, ask a coach.
Step 6 Where to change barbell weight (yellow cell)
Step 6: Set your barbell weight on the Inputs sheet
7

Update your weight + reps (only when needed)

If it’s been a while, or you’ve clearly gotten stronger, update your latest heavy set so your loads stay on track.

  • Enter weight + reps in the yellow input cells.
  • Use a set you could do with clean form (no grinders).
  • Then keep training — the sheet handles the rest.
Step 7 Where to edit weight + reps (yellow cells)
Step 7: Update your weight and reps on the Inputs sheet
8

Log your AMRAP reps (only)

You don’t need to track everything. Just record the reps you hit on the final work set.

Example: “Work #3 x6+ @135” → you did 9 reps → log 9.
Step 8 Where to enter AMRAP reps
Step 8: Log your AMRAP reps in the Program sheet

FAQ

If it’s been a while… can I jump in anytime?

Yes. Show up, do what you can in that workout, and if you want a clean loading guide: go to the website, enter your latest AMRAP set, and boom — you’ve got updated loads.

What if I don’t know my weights yet?

Start lighter. Use Work #1 to feel it out, then stick with a weight you can own for all working sets.

Do I need to track Station B/C/D?

No. Those are coached in class. Your file is mainly for your Station A weight + AMRAP reps.

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