A minimalist barbell strength program written for lifters over 60. Two days a week, the four main lifts, low volume, low frequency, conservative progression. Aligned with the population and the priorities of The Barbell Prescription: keep the bar moving, recover fully, get stronger for years.
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
Heavy/light splits on the squat and bench (or press) across the week. One heavy deadlift slot. Optional pulling or curl work tacked on if recovery allows. Designed so a 65-year-old with a job, joints, and a life can run it on schedule.
Three weeks of 3×3 on heavy days, three weeks of 3×2, then a Week 7 reset back to Week 2 loads. Each new phase touches loads the previous phase did not. Optional 1–3RM testing weeks if you want them, but not required and not recommended after every cycle.
Older lifters detrain quickly and accumulate fatigue differently. Volume and frequency are deliberately minimal. Light days are 10% off heavy days as a starting point, with permission to widen the offset to 15–20% as needed without calling it a setback.
The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.
Heavy Squat · Heavy Bench
Light Press
Light Squat · Light Bench
Heavy Deadlift
Verbatim from Week 1 of the program · full 6-week progression, reset rules, and substitution guide in the PDF
Coach · 2005 — Now 
Four-day Heavy-Light program for lifters past forty who still want strength and size. Periodized barbell lifts and a full assistance template.
Twelve weeks of three-day Heavy-Light-Medium built around the squat, bench, and deadlift. Power clean variation included.
Thirteen-week 5×5 peaking program. Three days a week, upper/lower split, built around the squat, bench, deadlift, and overhead press.
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.
As long as it keeps producing results. Resetting on Week 7 of every loading phase, this template can give a trainee several years of progress without major adjustments. The PDF spells out how each new phase touches new loads.
Pick whichever press you can perform with the least restriction. If both are restricted, sub machine or dumbbell variants for 3×5–8 and run the squat and deadlift portion as written. The PDF lists specific options including close grip, multi-grip bar, and Shoulder Saver Pad.
Common substitutions are written in. Box squats or Safety Squat Bar squats for hip, knee, or shoulder issues. Rack pulls or block pulls if the deadlift from the floor is too much. You can mix a straight bar on heavy day and an SSB on light day if needed.
Older lifters detrain quickly. After one week off, return to Week 1 / Day 1 of the current phase and see if the 3×3 weights still feel right. After two or more weeks off, expect a 10–20% reduction in strength and find a new starting 3×3 weight. Avoid missing whole weeks if you can.
No. Testing is optional and not recommended after every cycle. If you want to, do it on a Week 7 in place of the reset, and only after running 2–3 loading phases in a row. The program produces measurable strength gains without testing.
This program is a self-contained template that you own and can run for years. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday, $27/month, 400+ members. Many lifters run a PDF cycle while subscribed and use the Club for what to do next.