Are you an athlete looking for a workout program to take you to the next level? Perhaps you’re a strength athlete who has been neglecting their endurance training for too long. Or maybe you’re looking an intermediate training program to help build strength, power, size, and endurance.

If any of these sound like you, the new Second Generation General Strength and Conditioning I program is for you!

Who’s it For?

The Second-Generation General Strength and Conditioning I programs are designed for individuals who meet the following criteria:

1. Have some previous experience (>3 months) training. If you’re new to training that’s great! We recommend our Beginner Template to start. If you’re not new to following a training program, this should be a great fit.
2. Trainees who want to give equal priority to increasing strength, power, size, and cardiorespiratory fitness. We expect that most people using this program will get great results, though this is not a template focused on bodybuilding, powerlifting, or endurance. Rather, these programs are aimed at improving “all-around” fitness.

Scheduling

The Second-Generation General Strength and Conditioning I download includes FIVE total programs, each with different programming, training frequency, and application.

The 3- and 4-day programs both have two 8-week blocks, which are designed to be run consecutively, e.g. back-to-back, if desired. There are built-in deloads to facilitate this, so no program modification is needed. The training load is the exact same between both programs, so choose the one that fits your preferences.

The 2-day program is designed to be used for athletes who are in-season. This program’s training load is lower than the 3- and 4-day programs to facilitate sports practice and competition.

Use the chart below to pick your initial program:

Each block includes the following:

• 2 to 4 lifting sessions focused on size and strength
• 3 to 4 conditioning sessions to develop endurance without interfering with strength, power, and size.

Most lifting sessions will last about an hour, whereas the conditioning sessions range between 20- to 60-minutes. It is 100% okay to mix and match elements of the training week to fit your schedule, even if it means lifting on back-to-back-to-back days.

Equipment Requirements

We recommend users have access to a barbell, rack, plates, and a bench. While no specialized equipment is necessary to run this program, the program does support use of machines, dumbbells, and other equipment.

Lifting shoes, cross-training sneakers, a lifting belt, wrist straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed to run this program.

What’s Next?

After completing Block 1 of either the 3- or 4-day General Strength I program, we recommend the advancing to Block 2, provided your goals and training resources haven’t changed.

If your goals have changed and/or you want a different program, we have probably got something to suit you. For guidance, check out our program quiz or ask us directly on our forum.

Finally, 1-on-1 coaching with the Barbell Medicine staff is also an option. We offer evidence-based programming and nutrition coaching that’s individualized for current fitness level, preferences, and goals. Barbell Medicine coaches are highly trained, with over 50-years of experience between our professionals. If this is something you’re interested in, please email us at support@barbellmedicine.com.

Try a 1-Week Free Sample of the program:

Product Support

• Customers receive lifetime access to support for this program via our web Forum or through E-mail
• No refunds are available for downloadable products at this time
• Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.