Barbell York Workout

Barbell York Workout is one of the first so-called official workouts, meaning that it was one of the first ones accepted by the masses back in the 1940's. These 4 basic workouts listed below work really well. But over time like anything else people just got away from the original, by find new ways to produce the same or better results with less effort and danger.

The first of the famous York Barbell Courses designed by Bob Hoffman

York Barbell Course No. 1

Curls 1 x 6

Overhead Press 1 x 6

Squats 1 set x 8-12 reps

Pullovers 1 set x 6 reps

Deadlifts using dumbbells 1 set x 8-12 reps

Bench Press 1 x 6.0

Side Bends 1 x 6

Jefferson Lift 1 x 8-12

Calf Raises 1 x 8-12

Shrugs 1 x 6

York Barbell Course No. 2

Reverse Curl 1 x 6

Overhead Press 1 x 6

Squats 1 x 8-12

Deadlift 1 x 8-12

Sit-Ups 1 x 8-12

Bent-Over Rows 1 x 6

Leg Press or Front Squats 1 x 8-12

Goose Step with Barbell (walking in place with barbell on shoulders) 1 x 8-12

Bench Press 1 x 6

York Barbell Course No. 3

One-Arm Jerk with Barbell 1 x 6

One-Arm Snatch with Barbell 1 x 8-12

Bench Press 1 x 6

Squats 1 x 8-12

Overhead Squats 1 x 8-12

High Pull (to belt) 1 x 6

Overhead Press 1 x 6Two-Arm Snatch 1 x 8-12

Two-Arm Jerk 1 x 6

Cleans 1 x 6

Simplified Barbell Training - York Barbell Course No. 4

Curls 1 x 15

Overhead Press 1 x 15

Rows 1 x 15

Side Bends 1 x 15Clean & Jerk 1 x 15

High Pulls 1 x 15

Overhead Squats 1 x 15

Snatches 1 x 15

Deadlift 1 x 15

Squats 1 x 15

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