Build a stronger, fitter and prouder you.
Strength and conditioning programming combined with nutrition education designed transform your body, boost your confidence and satisfy your soul.
Why did we make Barbell Bikini?
Have you ever wondered...
Why some girls can eat junk food on a regular basis but it never affect them?
Why even though you are training and making progress at the box, you don't seem to be losing those last few inches?
Why starting new, healthy habits are hard to stick to?
How many licks it takes to get to the center of a Tootsie Roll pop? :)
Why even though you are training and making progress at the box, you don't seem to be losing those last few inches?
Why starting new, healthy habits are hard to stick to?
How many licks it takes to get to the center of a Tootsie Roll pop? :)
You're not alone. We did once too.
Getting fit, feeling confident isn't impossible.
I'm sure you can think of a friend or two you know personally who've made big transformations.
If you were to ask your friend what the key to their success was it would probably start with them deciding they were fed up with how things were going and decided to do something about it.
That's the truth. You'll stay the same in any area of life you wish to change until you are fed up and take action.
So ask yourself. Are you content with how things are?
Until you can answer that question with a big "HELL NO", it doesn't matter what training you do, what supplements you take or what food you eat.
And until you want more from yourself, you'll continue to hop from program to program, diet to diet, eat more junk food that you know you should, skip out on training and worst of all...stay exactly the same, or even get worse.
I'm sure you can think of a friend or two you know personally who've made big transformations.
If you were to ask your friend what the key to their success was it would probably start with them deciding they were fed up with how things were going and decided to do something about it.
That's the truth. You'll stay the same in any area of life you wish to change until you are fed up and take action.
So ask yourself. Are you content with how things are?
Until you can answer that question with a big "HELL NO", it doesn't matter what training you do, what supplements you take or what food you eat.
And until you want more from yourself, you'll continue to hop from program to program, diet to diet, eat more junk food that you know you should, skip out on training and worst of all...stay exactly the same, or even get worse.
What can you do about it?
Ready for the secret?
Consistency.
The problem is that most of us are busy people with jobs, a family and limited free time. We are overwhelmed by the loads of information out there and can't easily tell what information is good, bad or how to apply it even if we did.
It's not your fault, that's just the world we live in.
But almost all of us share this dilemma. So why do some of us fail, while others succeed?
But comparing yourself to others is a slippery slop to Negativity Land. The smarter question to ask would be "how can I improve my ability to be more consistent?"
What does almost everyone operating on a high level, be it sports, business, relationships, you name it, have in common?
Someone to guide them and teach them to be accountable for their own success.
And that's why we created the Barbell Bikini program.
Consistency.
The problem is that most of us are busy people with jobs, a family and limited free time. We are overwhelmed by the loads of information out there and can't easily tell what information is good, bad or how to apply it even if we did.
It's not your fault, that's just the world we live in.
But almost all of us share this dilemma. So why do some of us fail, while others succeed?
But comparing yourself to others is a slippery slop to Negativity Land. The smarter question to ask would be "how can I improve my ability to be more consistent?"
What does almost everyone operating on a high level, be it sports, business, relationships, you name it, have in common?
Someone to guide them and teach them to be accountable for their own success.
And that's why we created the Barbell Bikini program.
What is Barbell Bikini?
You deserve more.
Barbell Bikini is a comprehensive training program specifically designed to get you in great shape and lose body fat the best way we know how...by getting stronger.
We'll do just that but know this program isn't just about working out to look good. There's more to you and living life than how you look on the outside and you deserve to live well and feel confident.
Barbell Bikini can not only transform your body, but your life, and soul. We'll provide all the necessary training, information, guidance and support you need to make a complete, and life-long transformation into a stronger, fitter and prouder you.
Sound good? Keep scrolling to learn more.
We'll do just that but know this program isn't just about working out to look good. There's more to you and living life than how you look on the outside and you deserve to live well and feel confident.
Barbell Bikini can not only transform your body, but your life, and soul. We'll provide all the necessary training, information, guidance and support you need to make a complete, and life-long transformation into a stronger, fitter and prouder you.
Sound good? Keep scrolling to learn more.
What do you get?
Features
Programming
5 workouts & 2 recovery sessions per week. 3 In-gym, 2 optional anywhere WODs per week designed to help shed body fat without losing strength.
Nutrition Education & Guidance
a 12 week nutrition course that will guide you on what to eat, when to eat, how much to eat and how to build effective nutrition habits so you can make lifestyle changes, lose the fat and KEEP IT OFF.
Community
access to a private Facebook group where you can build connections and accountability w/other members
Program
Itinerary
Itinerary
video breakdown of each workout explaining "why" & "how" each workout is to be done + movement demo videos
Recipes and Meal Plans
to make sure you get enough tasty, high quality food to help dial in your nutrition, lose weight and fuel your body for training
13 Systematic Habits
to help you keep you on track and be successful at getting lean and living a better life
Exclusive Content
access to tips, video blogs and technique videos only accessible to members
Faction Foods and Nutrition Course
Make cooking and cleaning up after meals a breeze so cooking doesn't take over your life #mealprepsunday!
Maximum Mobility
Doug Larson's video course to help you assess and address your mobility limitations so you can reduce your chances of injury
Membership Site Access
Instant access to the members-only site with archives of all your workouts, course materials, recipes, and bonus content.
Go through the program at your own pace and have access to all of your materials
Go through the program at your own pace and have access to all of your materials
Training curriculum
13 4-week mesocycles each with a specific goal
Meso 1: In Shape to Train
Time to build some volume with barbell and gymnastics movements with progressive weekly increases. Plenty of body-awareness drills and single leg work to shore up any asymmetries right off the bat.
Meso 2: Pump up the Volume
Building even more strength volume and gymnastic holds to build up weak positions. Slightly more aerobic work to top off your work capacity.
Meso 3: Change the Pace
Fun is taking a front seat, unloading for the mind. Faster paced workouts with conditioning that burns .
Meso 4: Aerobic Overdrive
Still plenty of strength and gymnastics work, but with a lot of variety here in an aerobic format. Circuit training sure to gas you out.
Meso 5: Building that Body
Time to go deep into strength and hypertrophy rep-schemed conditioning. Your recovery better be on point if you want to see gains.
Meso 6: Can't Stop Won't Stop
Continue to grind away fat to sustain progress by building muscle mass and improving upper body pulling strength. More sprints to promote certain hormone spikes that are going to aid in fat loss.
Meso 1: In Shape to Train
Time to build some volume with barbell and gymnastics movements with progressive weekly increases. Plenty of body-awareness drills and single leg work to shore up any asymmetries right off the bat.
Meso 2: Pump up the Volume
Building even more strength volume and gymnastic holds to build up weak positions. Slightly more aerobic work to top off your work capacity.
Meso 3: Change the Pace
Fun is taking a front seat, unloading for the mind. Faster paced workouts with conditioning that burns .
Meso 4: Aerobic Overdrive
Still plenty of strength and gymnastics work, but with a lot of variety here in an aerobic format. Circuit training sure to gas you out.
Meso 5: Building that Body
Time to go deep into strength and hypertrophy rep-schemed conditioning. Your recovery better be on point if you want to see gains.
Meso 6: Can't Stop Won't Stop
Continue to grind away fat to sustain progress by building muscle mass and improving upper body pulling strength. More sprints to promote certain hormone spikes that are going to aid in fat loss.
Meso 7: Getting Strong(er)
Changing gears and start building for higher 1RM strength in the core lifts
Meso 8: Prove Your Strength
You'll keep building toward higher 1RM's for specific lifts. We spent 6 weeks getting stronger with strict gymnastics, now we're going to train to use it in workouts.
Meso 9: Work to Earn It
Beefing up the aerobic work to change things up and bust through potential fat=loss plateaus.
Meso 10: Build It Up!
Continued focus on the aerobic work and gymnastics work, but with a lot more volume.
Meso 11: Shed that Fat
Overall drop in volume and large increase in intensity and load. We'll start adding in some running sprint work as well on the optional days.
Meso 12: Lean as Can Be
With optimal fat loss still being the main goal, we're going to get very specific with improvements in the snatch, the overhead squat position, and kipping gymnastics.
Meso 13: Finish Strong!
This is a rapid shred phase. Still a lot of focus on improving skill in the snatch, OHS position, and kipping,with added volume to the core and mid-line stability work.
Changing gears and start building for higher 1RM strength in the core lifts
Meso 8: Prove Your Strength
You'll keep building toward higher 1RM's for specific lifts. We spent 6 weeks getting stronger with strict gymnastics, now we're going to train to use it in workouts.
Meso 9: Work to Earn It
Beefing up the aerobic work to change things up and bust through potential fat=loss plateaus.
Meso 10: Build It Up!
Continued focus on the aerobic work and gymnastics work, but with a lot more volume.
Meso 11: Shed that Fat
Overall drop in volume and large increase in intensity and load. We'll start adding in some running sprint work as well on the optional days.
Meso 12: Lean as Can Be
With optimal fat loss still being the main goal, we're going to get very specific with improvements in the snatch, the overhead squat position, and kipping gymnastics.
Meso 13: Finish Strong!
This is a rapid shred phase. Still a lot of focus on improving skill in the snatch, OHS position, and kipping,with added volume to the core and mid-line stability work.
Bonus courses
Bonus seminars are distributed throughout the entire program
Bikini Nutrition Course
A 12 Week nutrition education course covering what kinds of foods to eat, how much to eat to get leaner, when to eat certain foods, and building time-management and sleep habits so you recover and stay on track. ($297 value)
Distributed weeks 1-12
Distributed weeks 1-12
Maximum Mobility
Created by Doug Larson to help you fix your mobility restrictions so you can have better technique and reduce your chances of getting hurt. ($237 value)
Distributed weeks 13-28
Distributed weeks 13-28
Faction Foods and Nutrition
Created by Doug Larson to make cooking and cleaning fast and easy so you can focus on training ($197 value).
Distributed weeks 29-36
Distributed weeks 29-36
The Stuff That Will Kill You
In this course, Paul Eich explains the ancestral reasons we eat the way we do and how it impacts your ability to reach your fat-loss goals. ($97 value)
Distributed weeks 37-50
Distributed weeks 37-50
How it works
Start getting your program materials as soon you complete your registration
Start whenever works best for you
You'll start getting access to the program as soon as you sign up. Start the program whenever you're ready
Go at your own speed
The program will be delivered monthly or all at once (depending on your membership). Take your time or go through it as intended.
Multimedia content
The program is delivered through videos, audio, PDFs and written blogs. Something for everyone. Download and view content through your phone, tablet or PC
Go back and revisit the program whenever
Your materials will be available in the member site for you to review, go back if you had to take a break, or start the program over if you need to
What are the benefits?
No more wondering what the hell to do. We’ve created a program that has been proven to lose weight. Let's clarify here: we'll help you lose the the bad weight, fat and not the good weight, muscle. We take all the science, psychology, and "how to" to get getting stronger and losing body fat, then tie it all together so you can just focus on training and eating well.
Increase your strength The reason you know some women who can eat whatever the hell they want all week long and still stay lean is probably because 1) she's got great genetics (sorry, can't help you there) and/or 2) because she's carrying more muscle than most girls. We can help you with the 2nd point! And no...putting on muscle doesn't have to be "she-Arnold, bodybuilder magazine huge" to get the job done. In this program, we'll help you get lean the smart way, not by starving yourself but by getting stronger.
Confidence Putting on a bikini to head to the pool or your favorite dress for a night out is the last thing you want to do when you don't feel like you look your best. Our goal is to build your confidence so you can be comfortable in your own skin. We aren't just going to give you the workouts and nutrition you need to trim and also life habits necessary to make lasting changes and live a better life. Those two things combined: feeling good about yourself and being a better human being, breeds the kind of confidence needed to live a truly fulfilled life and satisfy your soul.
Booty Gainz There, we said it. We're gonna make your butt shapely and strong with lots of squats and glute work. But the booty ain't just for looks - a strong butt will help protect your lower back next time you deadlift. Be prepared to turn some heads, but know you'll be strong enough to put 'em in their place if necessary :)
Better gymnastics The gymnastic movements are way easier the lighter and stronger you are. In this program, you'll be doing a lot of gymnastic progressions, holds, and movements to help you get that first strict pull-up, ring-dip or muscle-up or if you've got that, get better at chaining them together.
Improved mobility We want to help you lift but AND look like a smooth operator while doing it. Being limited by poor mobility sucks, so we've included courses like Maximum Mobility to help address your issues. We want you to be limited by strength and skill, not something dumb like ankle dorsi-flexion.
Community Nothing is more powerful when trying to make a change than surrounding yourself with others who have the exact same goal and drive that you have. That's why we're giving you access to the private Barbell Bikini Facebook group where you can connect with others, ask questions and get the support you need.
Training and nutrition education We'll help you reach your goals but you're gonna learn a ton too. Whether you want to just get better as an individual athlete, a coach or help someone else, we're going to teach you how to train, eat and live like a professional athlete so that you can be better prepared in the future with yourself or others.
Accountability Remember consistency is the real key to progress, and the easiest way to improve consistency is to practice holding yourself accountable. You'll track and measure your progress in multiple areas like taking body fat measurements, tracking how many gymnastic movements you can do unbroken, and taking progress pictures as you go through the program so you know exactly how you're doing at every turn.
Compliments from everyone you know
Stick with this program and people will notice the changes. Seeing yourself everyday it may be hard to tell, but you'll know as soon as you start getting a bunch of questions asking "what are you doing?" and "you're lookin' awesome!"
Increase your strength The reason you know some women who can eat whatever the hell they want all week long and still stay lean is probably because 1) she's got great genetics (sorry, can't help you there) and/or 2) because she's carrying more muscle than most girls. We can help you with the 2nd point! And no...putting on muscle doesn't have to be "she-Arnold, bodybuilder magazine huge" to get the job done. In this program, we'll help you get lean the smart way, not by starving yourself but by getting stronger.
Confidence Putting on a bikini to head to the pool or your favorite dress for a night out is the last thing you want to do when you don't feel like you look your best. Our goal is to build your confidence so you can be comfortable in your own skin. We aren't just going to give you the workouts and nutrition you need to trim and also life habits necessary to make lasting changes and live a better life. Those two things combined: feeling good about yourself and being a better human being, breeds the kind of confidence needed to live a truly fulfilled life and satisfy your soul.
Booty Gainz There, we said it. We're gonna make your butt shapely and strong with lots of squats and glute work. But the booty ain't just for looks - a strong butt will help protect your lower back next time you deadlift. Be prepared to turn some heads, but know you'll be strong enough to put 'em in their place if necessary :)
Better gymnastics The gymnastic movements are way easier the lighter and stronger you are. In this program, you'll be doing a lot of gymnastic progressions, holds, and movements to help you get that first strict pull-up, ring-dip or muscle-up or if you've got that, get better at chaining them together.
Improved mobility We want to help you lift but AND look like a smooth operator while doing it. Being limited by poor mobility sucks, so we've included courses like Maximum Mobility to help address your issues. We want you to be limited by strength and skill, not something dumb like ankle dorsi-flexion.
Community Nothing is more powerful when trying to make a change than surrounding yourself with others who have the exact same goal and drive that you have. That's why we're giving you access to the private Barbell Bikini Facebook group where you can connect with others, ask questions and get the support you need.
Training and nutrition education We'll help you reach your goals but you're gonna learn a ton too. Whether you want to just get better as an individual athlete, a coach or help someone else, we're going to teach you how to train, eat and live like a professional athlete so that you can be better prepared in the future with yourself or others.
Accountability Remember consistency is the real key to progress, and the easiest way to improve consistency is to practice holding yourself accountable. You'll track and measure your progress in multiple areas like taking body fat measurements, tracking how many gymnastic movements you can do unbroken, and taking progress pictures as you go through the program so you know exactly how you're doing at every turn.
Compliments from everyone you know
Stick with this program and people will notice the changes. Seeing yourself everyday it may be hard to tell, but you'll know as soon as you start getting a bunch of questions asking "what are you doing?" and "you're lookin' awesome!"
Who needs it? Who doesn't?
This program probably isn't for you if...
You're a Debbie Downer and/or a Program Hopper...we only want super-motivated, positive and cool women who would like our help losing body fat, getting strong and getting fit and will motivate others, not bring them down.
You're really out of shape, extremely overweight and haven't exercised in years. If that's the case, this program may be a little intense and more than likely a little more difficult than you're ready for at this point in your fitness journey. Just get started slowly and then come back later!
You're a professional, high-level athlete who can already string muscle-ups together like a boss, do a sub 3:30 Fran or some insane combination of that. If that's the case then this program will probably be a little too easy for you.
You're really out of shape, extremely overweight and haven't exercised in years. If that's the case, this program may be a little intense and more than likely a little more difficult than you're ready for at this point in your fitness journey. Just get started slowly and then come back later!
You're a professional, high-level athlete who can already string muscle-ups together like a boss, do a sub 3:30 Fran or some insane combination of that. If that's the case then this program will probably be a little too easy for you.
This program is for you if...
You're in "okay shape", but definitely know you could be leaner, stronger and healthier.
You're ready to show off the body you know is underneath that last little bit of extra stuff and youre ready to help support a group of dedicated women with the exact same goal.
You fully recognize that even if you're not amazing at gymnastics and lifting heavy weights, you're also not the worst at them and you're confident that you can handle a program that will kick you in the ass on weekly basis without wussing out.
You're ready to lose belly fat, get fitter, stronger and look sexier than ever before.
You want to build a brand-new body and do it the right way by GETTING STRONGER and BUILDING MUSCLE with real-world, athletic movements like snatches, cleans, jerks, squats, pull-ups, push-ups and ring dips.
If you said "HELL YES!" to all those things, then YOU ARE IN THE RIGHT PLACE!
You're ready to show off the body you know is underneath that last little bit of extra stuff and youre ready to help support a group of dedicated women with the exact same goal.
You fully recognize that even if you're not amazing at gymnastics and lifting heavy weights, you're also not the worst at them and you're confident that you can handle a program that will kick you in the ass on weekly basis without wussing out.
You're ready to lose belly fat, get fitter, stronger and look sexier than ever before.
You want to build a brand-new body and do it the right way by GETTING STRONGER and BUILDING MUSCLE with real-world, athletic movements like snatches, cleans, jerks, squats, pull-ups, push-ups and ring dips.
If you said "HELL YES!" to all those things, then YOU ARE IN THE RIGHT PLACE!
What makes this program different?
A program with your goals in mind.
You need a program that's designed for YOU & YOUR goals. Performance goals (stronger, faster, fitter) and appearance goals (leaner and sexier) are both doable.
You need a program built with both goals in mind.
What makes us different is that many programs out there mainly focus on just one. Either performance, or just looking good.
The best way to look good IS by increasing your performance by building strength, muscle, conditioning, flexibility, and etc. You can't argue that. The people with the best-looking bodies are also likely to be the most athletic.
But if it was as easy as "just get more athletic by working out more" everyone would already be super-lean.
There is much more to our program than just workouts. Things like implementing lifestyle and nutrition changes, building accountability, and moral support. And it's these things most other "programs" overlook that are really going to help you finally be successful.
We weren't always the smartest about how we trained growing up, but now we realize the full importance of having a comprehensive training PROGRAM. So if that's you we'll see you on the inside.
You need a program built with both goals in mind.
What makes us different is that many programs out there mainly focus on just one. Either performance, or just looking good.
The best way to look good IS by increasing your performance by building strength, muscle, conditioning, flexibility, and etc. You can't argue that. The people with the best-looking bodies are also likely to be the most athletic.
But if it was as easy as "just get more athletic by working out more" everyone would already be super-lean.
There is much more to our program than just workouts. Things like implementing lifestyle and nutrition changes, building accountability, and moral support. And it's these things most other "programs" overlook that are really going to help you finally be successful.
We weren't always the smartest about how we trained growing up, but now we realize the full importance of having a comprehensive training PROGRAM. So if that's you we'll see you on the inside.
Ready to join?
Limited-time offer:
Join the Solo (monthly or 3 month) program now to get these bonuses right after completing registration
Join the Solo (monthly or 3 month) program now to get these bonuses right after completing registration
Movement Specific Mobility
Ever wonder what the hell you need to do for mobility? This course will walk you step-by-step exactly what mobility exercises to do specific to your needs and limitations for the overhead squat, front squat, back squat, deadlift and sumo deadlift. ($397 value)
Get Movement Specific Mobility until 11:59pm Central Jan. 8, 2016
Get Movement Specific Mobility until 11:59pm Central Jan. 8, 2016
Nutrition for Weightlifters
This isn't just for weightlifters looking to bulk up. This course covers how to create and build an effective nutrition strategy for true strength, improved performance and reaching body composition goals (lean up, maintain or gain muscle). ($197 value)
Get Nutrition for Weightlifters until 11:59pm Central Jan. 10, 2016
Get Nutrition for Weightlifters until 11:59pm Central Jan. 10, 2016
Choose your membership option
Solo Monthly
A full membership at the solo level the way it was meant to be done. You'll get all the program materials and featurers listed in the "Features" section. The program materials will be delivered monthly through email and the member site.
You'll be billed on a monthly basis. There is 3 month commitment. After 3 months, your subscription will continue on a month to month basis with no commitment until cancelled.
You'll be billed on a monthly basis. There is 3 month commitment. After 3 months, your subscription will continue on a month to month basis with no commitment until cancelled.
Solo 3 Months
Get the first 3 months of the program for the price of 2 months. You'll get instant access to all the program materials (bonus content, courses, workouts, recipes, and etc) that are distributed within the first 12 weeks of the program.
After the 12 weeks, your subscription will auto-renew on a monthly basis unless you tell us otherwise. No commitment.
After the 12 weeks, your subscription will auto-renew on a monthly basis unless you tell us otherwise. No commitment.
Just Workouts
For those who feel they are experienced enough and just want the workouts. You'll get downloadable PDFs of the workouts and meal plans for the entire 52 weeks of the program. Just be aware, these are just the workouts without community access, movement demos, habits and etc.
Solo
Monthly
Monthly
Sale: $97
billed monthly
reg. price $147
billed monthly
reg. price $147
- Monthly Programming
- Facebook Community
- Program Itinerary (movement demos and explanations)
- Member Site )
- Exclusive Bonus Content
- Recipes & Meal plans
- Bonus Courses:
- Bikini Nutrition Course
- Movement Specific Mobility
- Nutrition for Weightlifters
- Faction Foods and Nutrition
- Maximum Mobility
- The Stuff That Will Kill You with Paul Eich - *Limited time only
Solo
3 Months*
Best value
3 Months*
Best value
Sale: $197
1-time pay
reg. price $247
1-time pay
reg. price $247
- 3 months of the program delivered instantly for the price of 2 (save $97)
- Facebook Community
- Program Itinerary (movement demos and explanations)
- Member Site
- Exclusive Bonus Content
- Recipes & Meal Plans
- Bonus Courses:
-Bikini Nutrition Course included in 1st 12 weeks - *After 3 months, auto-renews at $97/month with no monthly commitment.
**Limited time only
Just
Workouts
Workouts
Sale: $497
1-time or $277 over 2 mo.
reg. price $547
1-time or $277 over 2 mo.
reg. price $547
- Download 52 weeks of workouts in PDF format
- Access to digital log sheets to record your training results in the cloud
- Bikini Recipes and Meal Plans
Guarantee
All options come with 30 day money-back guarantee. If for any reason you're not super-thrilled with the program within 30 days, return it to us for a FULL REFUND of your 1st payment. And no worries, we'll still be cool!
So in other words: You ALWAYS have 30 days to try the program risk free!
All options come with 30 day money-back guarantee. If for any reason you're not super-thrilled with the program within 30 days, return it to us for a FULL REFUND of your 1st payment. And no worries, we'll still be cool!
So in other words: You ALWAYS have 30 days to try the program risk free!
Testimonials
Deidre S.
I love that I'm learning HOW to eat and not being told what to eat. These are tools that I will have with me for the rest of my life. Thank you to the Barbell Shrugged team for making this amazing program that works and thank you to Jackie for being a mentor and a friend. Thank you for helping me chase my dreams and crush my goals. Deidre S.
Jan D.
What hesitations did you have before signing up for Barbell Bikini?
The cost of the program was the only factor that concerned me. However, I was already very confident in the quality of the information put out by Barbell Shrugged and I knew the program would be a good investment.
What changes have you noticed in your training and your body?
I've had significant improvements in my gymnastics skills. I can now do 10 strict pull ups on a good day (I could only do 2 or 3 at the start of the program. I could not do a single dip on the matador and now I knock them out with no problem (but still working on ring dips). I can now do pistols in a workout! I always loved burpees (yes, it's true), so now I like to make them more challenging by jumping to a target, over the bar/box, etc. I can also feel a lot of differences in my body. I have new muscles that I've never felt before! And I receive compliments on my progress almost on a daily basis. The bikinis that I wore on my honeymoon last summer look way better now! Can't wait for this summer!
Exact before and current numbers (at 6 months)
Since the beginning of the program, I've had a lot of success in improving my body composition numbers:
Weight 146.8 to 136.6
Lean weight 109.9 to 112.3
Fat weight 36.9 to 24.3
% Fat 25.2% to 17.8%
I recently PR'd my clean & jerk at 146 lbs, it was around 125 before starting the program.
The cost of the program was the only factor that concerned me. However, I was already very confident in the quality of the information put out by Barbell Shrugged and I knew the program would be a good investment.
What changes have you noticed in your training and your body?
I've had significant improvements in my gymnastics skills. I can now do 10 strict pull ups on a good day (I could only do 2 or 3 at the start of the program. I could not do a single dip on the matador and now I knock them out with no problem (but still working on ring dips). I can now do pistols in a workout! I always loved burpees (yes, it's true), so now I like to make them more challenging by jumping to a target, over the bar/box, etc. I can also feel a lot of differences in my body. I have new muscles that I've never felt before! And I receive compliments on my progress almost on a daily basis. The bikinis that I wore on my honeymoon last summer look way better now! Can't wait for this summer!
Exact before and current numbers (at 6 months)
Since the beginning of the program, I've had a lot of success in improving my body composition numbers:
Weight 146.8 to 136.6
Lean weight 109.9 to 112.3
Fat weight 36.9 to 24.3
% Fat 25.2% to 17.8%
I recently PR'd my clean & jerk at 146 lbs, it was around 125 before starting the program.
What specific changes have you noticed in your life and health?
I've found that I have begun to naturally make better choices about what I'm eating. The way I structure my meals is the biggest change. I've always liked vegetables, but now I eat WAY more and I've learned new ways to prepare them to make them more fun.
What specific feature of the program did you/ do you like best?
I've loved having so much support from Jackie and the other girls in the program. Each week, I look forward to having new workouts, habits/goals, and information. I've fallen off track a little bit several times during the last six months, but there's always someone or something in the program to motivate me to get back on it and move forward.
Would you recommend our program? Why or why not?
I would absolutely recommend this program to someone who is serious about making lifelong changes to their habits and wants to be part of a group of like-minded, supportive women.
I've found that I have begun to naturally make better choices about what I'm eating. The way I structure my meals is the biggest change. I've always liked vegetables, but now I eat WAY more and I've learned new ways to prepare them to make them more fun.
What specific feature of the program did you/ do you like best?
I've loved having so much support from Jackie and the other girls in the program. Each week, I look forward to having new workouts, habits/goals, and information. I've fallen off track a little bit several times during the last six months, but there's always someone or something in the program to motivate me to get back on it and move forward.
Would you recommend our program? Why or why not?
I would absolutely recommend this program to someone who is serious about making lifelong changes to their habits and wants to be part of a group of like-minded, supportive women.
Mathilda S.
Starting body weight was 68kg now I'm at 61/62kg. Body fat from 26.9 - 16.6. I'm soo much stronger! I have always loved training but this is different! I'm kind of obsessed!! In the beginning I liked the metcons best because I was more used to that kind of training. But now I love the lifting because I keep getting better! Mathilda S.
FAQs
How long is the program?
There are 52 weeks in the base program with extra weeks if you would like to continue past the year. You are only comitted to the program for 3 months total once you pass the 30 day money-back period.
Who is this program for?
This is for anyone who wants or needs a comprehensive strength and conditioning program with nutrition education focused on losing body fat. Comprehensive, meaning not just workouts, but every tool necessary to become reach your fitness and fat-loss goals. This program is designed to help you gain strength, educate and foster good nutrition, mobility, and lifestyle habits to effectively lose fat and keep it off.
The course material is mainly aimed towards beginners and intermediates but we've had advanced, experienced athletes see improvements. Your success mostly depends on your willingness to commit, be consistent and adopt a learning-orientated mindset (listen/watch Barbell Shrugged Episode 189, if you don't know what we mean by this).
When will I receive my bonuses?
Immediately after sign-up you'll get several "right away" bonuses:
- Barbell Shrugged AnytimeWODs - workouts designed for when you are traveling and can't hit the gym
- Travel Snacks guide - examples of foods to eat while your on the road
- Recipes & Meal Plans - 24 weeks of recipes (3 per weeK) to make sure you get enough tasty, high quality food to eat throughout the program.
- MealFit Meal Plans for Barbell Shrugged Athletes - 3 weekly meal plans designed by Thomas Cox of MealFit.co
- Recipes by Brandi Marter - 3 easily prepared, bulk-style recipes to help you save you time. Includes video demonstrations showing you exactly how to cook each recipe plus 12 additional bonus recipes to help you get started.
- Barbell Shrugged AnytimeWODs - workouts designed for when you are traveling and can't hit the gym
- Travel Snacks guide - examples of foods to eat while your on the road
- Recipes & Meal Plans - 24 weeks of recipes (3 per weeK) to make sure you get enough tasty, high quality food to eat throughout the program.
- MealFit Meal Plans for Barbell Shrugged Athletes - 3 weekly meal plans designed by Thomas Cox of MealFit.co
- Recipes by Brandi Marter - 3 easily prepared, bulk-style recipes to help you save you time. Includes video demonstrations showing you exactly how to cook each recipe plus 12 additional bonus recipes to help you get started.
When will I receive my program materials (workouts, seminars, and etc.)?
You'll start getting your materials as soon as you sign up. There will be a few days of pre-program prep homework like taking before pictures, measuring body fat and joining the Facebook group if you have access.
Then how the workouts and bonus content are delivered depending on the option you choose.
Monthly - you'll get 4 weeks of the full program monthly.
3 month - you'll get 12 weeks initially, then 4 weeks thereafter.
Just workouts - you'll get a downloadable PDF of all 52 weeks of the workouts and your recipes right after you sign up.
Then how the workouts and bonus content are delivered depending on the option you choose.
Monthly - you'll get 4 weeks of the full program monthly.
3 month - you'll get 12 weeks initially, then 4 weeks thereafter.
Just workouts - you'll get a downloadable PDF of all 52 weeks of the workouts and your recipes right after you sign up.
When can I start the program?
You're free to start the program whenever works best for you! You'll start getting your program materials right after you sign up. There's a few days of pre-program preparation then you'll get your workouts delivered through email and the member site. You'll get your workouts depending on your membership option see "When will I receive my workouts?". All your materials will be hosted on the member site so you can revisit or review the material as you like.
You're free to start the program whenever works best for you! You'll start getting your program materials right after you sign up. There's a few days of pre-program preparation then you'll get your workouts delivered through email and the member site. You'll get your workouts depending on your membership option see "When will I receive my workouts?". All your materials will be hosted on the member site so you can revisit or review the material as you like.
How often will I be billed?
This depends on the membership option you choose.
If you select Solo Monthly, you'll be billed monthly starting from the day of your initial purchase.
Solo 3 months, you'll pay an initial payment then after 3 months, monthly at the monthly rate until you tell us otherwise.
Just workouts, you'll just pay one time.
To make any changes to your subscription, you'll just need to let us know 15 days in advance of your next payment by emailing us at help@barbellshrugged.com
If you select Solo Monthly, you'll be billed monthly starting from the day of your initial purchase.
Solo 3 months, you'll pay an initial payment then after 3 months, monthly at the monthly rate until you tell us otherwise.
Just workouts, you'll just pay one time.
To make any changes to your subscription, you'll just need to let us know 15 days in advance of your next payment by emailing us at help@barbellshrugged.com
What kind of equipement do I need?
You’ll definitely need a barbell, weights, a squat rack, a pull-up bar and a space to #dropeverythingandtrain.Bumper plates are really nice to have because you can drop them. If you don’t have bumper plates, and you have to lower the weights to the ground, invest in a good pair of lifting straps to help control the lowering.Kettlebells or dumbells, med-balls, plyo boxes, a set of rings, a GHD machine, lifting/jerk blocks, resistance bands and a climbing rope are nice to have but not absolutely required.
If there is a movement programmed that you cannot perform because you don’t have the necessary equipment, we can you always help you come up with a substitute movement, just contact us or ask in the Facebook group.
If there is a movement programmed that you cannot perform because you don’t have the necessary equipment, we can you always help you come up with a substitute movement, just contact us or ask in the Facebook group.
What if I get injured or have an existing injury?
Injuries unfortunately can happen and it sucks when they do but we can try to help as much as possible!If you ever have to modify or cannot do a movement because of an injury, new or existing, we’ll ask you to fill out an injury report form.Once you have filled the form out a Barbell Shrugged coach will contact you as soon as possible to discuss your injury and possible workout modifications.You’ll also be sent an email every week for 6 weeks with a link to update us on your injury so we can track how you are progressing.We’re not doctors, but we’ll do our best to help you work around your injuries until you back 100%.
Will I get to keep my materials after my program ends?
Yes! All the materials are hosted on the member site which you can revisit and review for up to one year after ending the program.
Will there be Olympic lifts in the program?
There will be some workouts you'll snatch, clean and jerk but not a lot. We'll give you warm-ups and progressions to help with your technique, but improving weightlifting technique isn't the main goal of this program.
We'll do just enough to keep you in practice and if you do the progressions we prescribe, you can definitely see progress. But again, this isn't a weightlifting program.
There will be some workouts you'll snatch, clean and jerk but not a lot. We'll give you warm-ups and progressions to help with your technique, but improving weightlifting technique isn't the main goal of this program.
We'll do just enough to keep you in practice and if you do the progressions we prescribe, you can definitely see progress. But again, this isn't a weightlifting program.
What days will I be training?
There will be workouts posted for Monday, Tuesday, Thursday, Friday and Saturday.
There are 3 mandatory training days per week: Monday, Thursday and Saturday. The optional training days are Tuesdays and Fridays.
Your recovery days will be Sunday and Wednesdays. Use the recovery days to watch your educational courses while you rest.
There are 3 mandatory training days per week: Monday, Thursday and Saturday. The optional training days are Tuesdays and Fridays.
Your recovery days will be Sunday and Wednesdays. Use the recovery days to watch your educational courses while you rest.
How long do workouts take?
On the mandatory training days (Mondays, Thursdays and Saturdays), the full workout from warm-up to end should take about 60-90 minutes if you are timing your rest periods well and training without distraction.
On the optional days, the workouts should take less than an hour.
On the optional days, the workouts should take less than an hour.
Can I still get quality results if I can’t train every day?
Absolutely. To get the maximum benefits of the program, we recommend you do all the workouts, but you can get progress just doing the program 3x a week.
We’ve had a number of busy individuals who were only able to train 3 of the 5 days a week and still got results they were very happy with.T
he key to success in this program is consistency!If you’re consistently getting in your training, even if it’s only 3 days a week, you will still see results.
We’ve had a number of busy individuals who were only able to train 3 of the 5 days a week and still got results they were very happy with.T
he key to success in this program is consistency!If you’re consistently getting in your training, even if it’s only 3 days a week, you will still see results.
Do I have to follow the recipes and meal plans?
Nope! They are just there to help if you figure out what to eat if you need to. If you have your own amazing, healthy meals you enjoy creating, then eat what you love. We'll give you guidelines on how to eat but what you eat is up to you. Because the the only way you'll stick to it, is if you eat what you like.
Can I do extra work or my gym's workouts?
You definitely can still do workouts at your home box if that’s what you would like to do, but in all reality you probably won’t need to do extra work outside the program.
Everything you need to get stronger and get leaner is provided. We’ll provide everything including the warm-ups, cool downs and mobility drills to help you get fit.
But if you want to do a WOD with friends at the box, go for a long run because you're training for a marathon or obstacle race, or do an Olympic lifting class, then the optional days you can. That's part of the reason why we have them.
Everything you need to get stronger and get leaner is provided. We’ll provide everything including the warm-ups, cool downs and mobility drills to help you get fit.
But if you want to do a WOD with friends at the box, go for a long run because you're training for a marathon or obstacle race, or do an Olympic lifting class, then the optional days you can. That's part of the reason why we have them.
My gym won’t let me do my own program, what can I do?
Honestly that’s a bummer and although we haven’t had much of a problem with that in the past, it may be an issue for some.Our suggestion would be to try to present it to your coaches or the gym owners in a way that shows you’re making a conscious, mature, motivated decision. Offer to stay out of the way as much as possible and explain this is something you REALLY want to do then maybe they’ll let you do your own thing.
The world needs you strong and confident