Workout & Exercise Library
Plain City Barbell Workout Routines
The Plain City Barbell workout routines are designed to accommodate lifters of all experience levels, from beginners to seasoned athletes.
This versatile program is on a weekly, one month rotation and focuses on progressive strength development, functional fitness, and well-rounded conditioning, following a push/pull split to optimize muscle recovery and growth.
Each workout typically includes:
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Dynamic Warm-Up: A combination of mobility exercises and light cardio to prepare your body for lifting.
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Strength Training: Foundational compound lifts like squats, deadlifts, and bench press tailored to individual skill levels, with a mix of hypertrophy work for muscle development.
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Accessory Work: Targeted movements to enhance stability, correct imbalances, and build supporting muscles.
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30-Minute Walk: A low-impact, steady-state cardio session to improve recovery, promote cardiovascular health, and clear the mind.
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Active Rest Days: Incorporates light activities such as yoga, stretching, or walking to support recovery, improve mobility, and maintain consistency without overtraining.
EXERSICE LIBRARY
Plain City Barbell’s Exercise Video Library is a comprehensive resource designed for members of all fitness levels. This online library provides on-demand access to a variety of instructional videos, including strength training, conditioning, mobility exercises, and technique breakdowns.
Each video is led by certified trainers, offering clear demonstrations, safety tips, and modifications to help you get the most from your workouts. Perfect for supplementing in-gym sessions, the library supports members in reaching their fitness goals with expert guidance accessible anytime, anywhere.
