Get Strong, Add Muscle, and Feel like a Total Badass in the Gym!

#BarbellBadass includes 15 full-length workouts, all 45 minutes or less, designed to help you improve your barbell skills, get stronger, and build more muscle in less time.

Each week of the 9-week training plan, the rep scheme of the main lift changes to ensure you are getting stronger week to week and adding muscle.

This 9 week, 5-days-per-week program is for beginner to intermediate lifters who are interested in powerlifting but don’t have 90 minutes to commit to the gym but still want the benefits of barbell work.

Delivered via PDFs for print-and-go along with exercise demos for each movement and regressions to adjust based on fitness level.

Great workout!! followed to a tee. I liked 3 sets for the squats and RDLs–allowed me to go heavier on RDL specifically. These are usually hard because of my grip and forearm strength (or lack there of) and yes I use straps most times. Really like the circuit. Not sure if I have ever incorporated goblet squats, so that was a nice change up for me. GLUTES on fire!! Total workout time was about 30 min–Perfect!! Did do the finisher, but in sets of 10 with rest until I was ready to get back at it. Got in about 6 rounds. – Michelle

I created #BarbellBadass because as much as I love powerlifting (and I really, really love it), I realize that a lot of people simple don’t have 60-90 minutes to commit to the gym four to five days a week.

Besides the fact, that you simply might not want to be in the gym that much, a lot of people simply don’t have the time to be in the gym for that long.  Between work, family, relationships, and social life, most people don’t want to spend 8 to 10 hours a week in the gym.

To be completely honest, you don’t need to spend that much time in the gym to get the benefits of strength training.

One of the things I really love about powerlifting is that barbell work is super fun and really empowering.  Every single time I deadlift I feel like a complete badass.  This program will allow you to get the benefits and enjoyment of barbell work and powerlifting without the huge time commitment.  You will get stronger and put on more muscle in less time.

Hey, I'm Chrissy!

I’m a writer, speaker, fitness and strength coach, and a powerlifter with a passion for intersectional feminism and creating a diverse and inclusive fitness industry.

I spent the majority of my twenties focused on shrinking — my body, my voice, and my entire life in general. I obsessed about my weight and truly believed that my happiness lied on the other side of fat loss.

Strength training, powerlifting specifically, was one of the things that changed changed this narrative for me.

I’m on a mission to share my passion for powerlifting with as many women as possible and that’s exactly why I created this program.

“I LOVE this workout! Such a great mix of heavy(ish)/slow stuff before finishing it off with the circuit. It looked really simple on paper, but I challenged myself on the weights for the squats and the deadlifts. Badass is the appropriate name for this, because I definitely felt like one! I went heavier than I thought I could for those 8-10 reps and proved to myself that my 1RM is about to go UP!!! And, I totally see Jill’s influence with those 5 minutes of jumping lunges 😉 Looking forward to the chest workout later today! Thanks so much for letting us try these out.” – Amanda


#BarbellBadass is 9-week Barbell Training Program to Help You Get Strong, Add Muscle, and Feel like a Total Badass in the Gym. This program is for women who want to learn or improve their barbell game but don’t want to spend 8 to 10 hours a week in the gym.

I did this workout today and loved it. Definitely felt it working my entire legs. And now been about 6 hrs since finished and can tell legs are tired but I still have some energy. Next time I do it I will adjust weights. I went lighter because not sure how intense it was going to be especially since I rarely have done squats and deadlifts in same workout. By end of squats I was sweating. Deadlifts went well. Loved the 4 exercise circuit. And combination was awesome, that is going into my rotation.I didn’t do the finisher because honestly I hate switch jumps lol. Instead I did kettlebell swings because I thought hip movement would be appropriate for finishing. They were a challenge to do. Overall loved workout, legs felt like jelly, butt was twitching (always a good thing) and look forward to your next one. – Anne

The #BarbellBadass Program Includes:

15 Full-Length Workouts

All the workouts are 45 minutes or less and comes in a clear, simple PDF format so you can actually print it out and take it to the gym or use it from your phone.

Video demos for ALL exercises

#BarbellBadass contains over 50 weight training exercises (demos included), but I stick to a lot of the basics because the basics work great!  They don’t require a ton of coaching.

9 Week Calendar

I have included an easy-to-follow 9 week schedule for you, with all of the 5 days of training outlined for you. There’s zero guesswork for you because you will know exactly what to do and when to do it. 

Hey Chrissy! I just wanted to share this with you- I got my body scanned (inBody) as my gym the day I started #PowerConditioning. It’s not as accurate as a DexaScan, but it’s pretty ok and it’s free 🙂 Anyway, today I’m starting week 5 (loving it BTW) and got scanned again. I’m up 1.8 pounds of muscle and down 1.3%body fat. I’d like to say I dialed in my diet too these past 4 weeks, but…it’s summer. #Roseallday. So I give you full credit! Here’s to 8 more weeks- thanks!! – Jess

Who is #BarbellBadass For?

Who is #BarbellBadass NOT For?

Chrissy, This workout was killer but felt so good! My legs are wobbly! Just what I like after a intense leg workout. The workout took me about 50 mins to complete, and after the 3rd circuit round my legs were toast! I’ll try and complete the same workout again on Sunday after my legs rest a couple of days. Everything was self explanatory and nothing was confusing. Great job! – Crystal

Join #BarbellBadass Today

so you can improve your barbell skills, get stronger, and build more muscle!

Regular Price: $197

Today’s Price: $79

Frequently Asked Questions

All of the workouts require a barbell, plates, dumbbells, and a bench. A very minimal amount of the workouts require other gym equipment but alternatives have been provided for those in the event you are working out at home.

The program is delivered in PDF format with links to accompanying video tutorials for all lifting movements.

This program is designed for beginner to intermediate lifters. Even if you have never done any barbell or powerlifting before, this program is still suitable for you. You are free to adjust the weights as needed to meet your level of strength. Additionally, there are video tutorials of all movements along with tips to a successful bench, squat, deadlift, and front squat.

Although the program is 5 days a week, you can opt to train less or take additional rest days if you need additional time for recovery. I also realize that everyone has a busy life so you may not be able to commit to 5 days a week. That’s understandable. The important thing to remember is that of course we get the best results the more consistent we are, but even if you train 3-4 days a week, you are still going to get excellent results and benefits from the program.

This is a DIY program. There is no coaching that goes along with the program. However, I have included everything that I think it necessary for you to be successful on this program.

Most people will experience some soreness with the workout. That’s totally normal because there may be some new movement patterns and increase in volume from your usual training. The easiest way to deal with the soreness is continue moving through the day (walking, stretching, etc), eating well for recovery, drinking lots of water, and doing proper warm ups and cool downs. You may find foam rolling helpful as well. The soreness will likely decrease as you progress through the program.

Once you purchase the program, you will be taken to a thank you page where you will need to ‘opt in’ by adding your name and email address. Once you enter your name and email, you will receive your digital copy of #BarbellBadass, along with links to the video demonstrations within a few minutes. Be sure to check your junk email folder.

If you have any questions about the product or experience technical difficulties, please email me.

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Hi, I'm Chrissy King!

Writer, Speaker, Fitness and Strength Coach, and Creator of The Body Liberation Project™.