SilverBack Barbell Club

SilverBack Barbell Club

Strength for Life.
Resilience for the Long Run.

We design workouts to build strength, resilience, and longevity — without burnout, ego lifting, or unnecessary complexity.

Today's session

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9 blocks60–75 min

BUILT FROM THE GROUND — 5X5 BELT SQUAT LEG DAY

Heavy squat strength, quad volume, hamstring strength, hip stability, and explosive lower-body power.

Warm-Up

2 rounds

  • Jump Rope60
  • 90/90 Hip Flow5/side
  • Ankle Dorsiflexion Mobility8/side
  • Glute Bridge12
  • Heel-Elevated Narrow Squat10
  • Band Thoracic Extension8

Movement Prep

2 rounds

  • Bodyweight Squat10
  • Jumping Split Squat4/side
  • Tibialis Raise15
  • Hamstring Walkout6

Rope & Box Power

4 rounds · Rest 45–60s

  • Jump Rope60
  • Low Box Jump2

Primary Strength

5 sets · Rest 120–180s

  • Belt Squat5 · 2 RIR

Quad Accessory

3 sets · Rest 60s

  • Leg Extension10–12

Hamstring Strength

3 sets · Rest 75–90s

  • Nordic Hamstring Curl5–8

Hip Abductor / Adductor

3 sets · Rest 60s

  • Hip Abductor Machine15–20
  • Hip Adductor Machine15–20

Quad / Knee Resilience

3 sets · Rest 60s

  • Spanish Squat12–15

Warm-Down & Mobility

2 rounds

  • Quad Stretch30s/side
  • Hip Flexor Stretch30s/side
  • Figure-Four Glute Stretch30s/side
  • Hamstring Stretch30s/side
  • 90/90 Hip Flow5/side
  • Ankle Dorsiflexion Mobility8/side

We run these sessions in 3-2-1 Log.

Recent sessions

Full archive
  1. PRESSURE & FLIGHT — 5X5 SHOULDERS + EXPLOSIVE POWER60–75 min
  2. HINGE & HAUL — GLUTES + BACK60–75 min