Program · Percentage-Based
One barbell.Full-body strength.
Strength and conditioning for the other guy. Learn to use a barbell (and a barbell alone) to get as strong as you have ever been, without living in the gym. No racks, no machines, just the bar.
- Goal
- Single-barbell strength
- Type
- Finite program
- Schedule
- 5 sessions / week · 45 min
- Equipment
- One barbell + plates
- Level
- All levels, % off your max
Watch
How One Man One Barbell works
Built by Jerred Moon, the fitness minimalist who hit a 540 lb, triple-bodyweight deadlift training alone with one barbell and nothing more.
How it runs
Heavy. Fast. Conditioned.
Three barbell days and two conditioning days a week, every load set by percentage.
- 01
Set your maxes
Every load is a percentage of your own max, so the program fits the strongest lifter and the newest one.
- 02
Climb the heavy sets
Heavy ascending sets build to a final AMRAP: the rep PRs that drive your max up week after week.
- 03
Move with speed
Dynamic-effort days train bar speed, so the strength you build is explosive, not just heavy.
- 04
Keep the engine
Sprint and max-effort conditioning stays in the week. Run faster, jump higher, get stronger.
The training week
A real week of OMOB
Squat, press, and deadlift each get a heavy day, with sprint and max-effort conditioning between. This is an actual week from the app: Week 2.
- MonBack squat: heavy sets + AMRAP
- TueSprint conditioning
- WedStrict press: heavy sets + AMRAP
- ThuMax-effort conditioning
- FriDeadlift: heavy sets + AMRAP
- SatRest day
- SunRest day
Main lifts rotate across the program. Overhead squat and power clean show up in later weeks.
Why it works
Strength without the warehouse.
- 01
No rack required
One barbell and plates. No racks, no machines, no spotter. Every lift starts from the floor, and it works.
- 02
Strength for the other guy
Built for the athlete who wants to be really strong AND really fit, without living in the gym or becoming a meathead.
- 03
Battle-tested
Proven at every level: CrossFit competitors, U.S. Special Operations Forces, average Joes, stay-at-home moms, cyclists, and 50K trail runners.
Who it’s for
Built for real athletes with real lives
Strength-minded athletes with a bar and plates. Run by CrossFit competitors, military, and beginners alike, with loads set by percentage off your own max.
- Barbell purists
- Military & LEO
- CrossFit athletes
- Garage beginners
What you’ll need
- One barbell and plates
- Pull-up bar for a few accessories
- A pair of dumbbells (optional)
If your bar has plates, you're ready. See the full equipment guide.
Inside the app
Your max drives every set
One Man One Barbell is delivered daily in the Garage Gym Athlete app.
Percentages, computed
Enter your maxes and every ascending set is prescribed to the pound. PR the AMRAP and the numbers update.
45 minutes, on the clock
Lift, condition, done. The app’s timers keep the dynamic-effort and conditioning work honest.
Included with membership
One Man One Barbell is a standalone program inside every GGA membership. Run it whenever you want a strength block.
Real people. Real results.
Thousands strong.
“I have increased my max in all 4 exercises by at least 20 lbs. That's crazy. I also ran a sub 7 min mile after squat day.”
Chris LaRue“My new maxes are now 210 for press (+25 lb), 245 (+20 lb) for hang clean, 320 (+20 lb) for bench, and 365 (+65 lb) for squat. Your program works!”
Danny“I finally figured out what strength training is supposed to be: strong, functional, and durable in a long-lasting way.”
Joseph VonDohlen“I really enjoyed following the program and especially embraced the fact that you have time (and energy) for supplementary workouts and skills.”
Ditte Jacobsen
FAQ
Questions, answered
- What are the goals of the program?
- Build maximal and dynamic strength on the main barbell lifts while keeping conditioning sharp. Run faster, jump higher, get stronger.
- What equipment will I need?
- A barbell and plates. A pull-up bar and a pair of dumbbells cover a few accessories.
- What skill level is required?
- All levels, run by CrossFit competitors, military, and beginners alike. Loads are percentage-based off your own max.
- How do I get the best results?
- Hit the heavy ascending sets with intent and push the final AMRAP, then move with speed on the dynamic-effort work. Train off an accurate max and do not skip conditioning.
One membership. All of it.
Every track. Every program. $25/month.
Run One Man One Barbell start to finish, then land on an ongoing track so there is always a next session waiting. Your history, logs, and maxes come with you.
25,000+ better humans strong
Train like an athlete. Starting today.
Fathers, mothers, veterans, first responders, and busy professionals around the world train with us every day. Your first week is free. Cancel anytime.