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Onnit 6 Barbell
Onnit 6 Barbell is a six-week, total-body training program designed to be done in your home.
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O6 Barbell
Onnit 6 Barbell is a six-week, total-body training program designed to be done in your home or at the gym.
It requires only a barbell and some light weight plates. If you’ve been injured using a bar before, or you’re intimidated by it, this plan will show you how to create a powerful foundation for joint-friendly, pain-free strength training that builds muscle, burns fat, and develops core stability. The program can be scaled to suit fitness newbies, recreational athletes, and even competitive lifters.
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The Onnit 6 Barbell
Program includes
Program includes
6 weeks of full-body workouts, consisting of 4 barbell training sessions and 2 non-traditional yoga classes per week (warmups and cooldowns for each workout, too!) All workouts last one hour.
A variety of training methods that make your workouts fun and challenging. Supersets, EMOM, circuit training, and more will build strength, muscle, and endurance, as well as burn calories and fat.
3 levels of progression for each exercise, so you can scale your workout to your own experience and readiness.
Expert video instruction from Onnit Chief Fitness Officer John Wolf.
Mindset strategies for long-term success from Onnit founder Aubrey Marcus himself.
Delicious fat-burning recipes and nutrition tips to optimize your diet.
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Not Convinced Yet?
Try it freeEnter your email and get access to a full workout from the Onnit 6 Barbell Program. Once you submit your email, you will be able to watch the video on this page.
Try it freeEnter your email and get access to a full workout from the Onnit 6 Barbell Program. Once you submit your email, you will be able to watch the video on this page.
Who It's For
This makes the program equally great for beginners, or those who may have never touched a barbell before.
The barbell is one of the world’s oldest training tools, and probably the most famous one. It’s perfect for performing classic muscle and strength-building lifts like the squat, press, row, and clean, but training those lifts with poor form or too much weight results in shoulder, back, and knee pain.That’s why most people give up on the barbell in favor of “safer” machines, or avoid it entirely, fearing that they’ll get hurt. That’s a shame, because barbell training is one of the most efficient ways to build total-body strength.
The Onnit 6 Barbell program makes the most of light weights, so you can still train the best exercises for getting strong and muscular but without the same risk for injury. Your bar can weigh anywhere from 25 to 45 pounds, and you’ll never need more than one 5-pound plate per side.
Trust us, you won’t want any more weight than that on this program. Onnit 6 makes light loads feel heavy via the fine-tuning of training variables in unique combinations, including slowing down your lifting speed, adjusting your grip and stance, and making one side of the bar feel heavier than the other.
These protocols force your muscles to stabilize your body as they never have before. The result is better form and solid stability in every major joint—and the core—which will carry over to everyday activities and sports. This makes the program equally great for beginners, or those who may have never touched a barbell before. Onnit 6 Barbell will make you a fitter person, a better athlete, and a stronger (and safer) lifter—especially if you are (or aspire to be) a CrossFitter, powerlifter, or Olympic weightlifting competitor.
Bonus Content
Recipes
Biohacks & Lifestyle Tips
How to start your mornings
Onnit 6
Workouts you can do anytime, anywhere
The only thing you'll need to complete the Onnit 6 workouts is a barbell (of any size) and some light weight plates (no more than two 5-pound plates are necessary). The entire program can be streamed online, so you can literally do these workouts anywhere—from your living room to a hotel gym.
Let us worry about the details. All you need to focus on is one thing: crushing your goals.
Trying to piece together a workout and nutrition plan on your own can waste time and mental energy. Onnit 6 provides everything you need for total-body optimization—workouts, nutrition, healthy recipes, and mindset coaching—packaged together in one easy to access, downloadable online program that’s guaranteed to transform your body fast.
So let us remove the guesswork. You can get incredible results and move toward your goals with a structured, professionally-designed program that lets you focus on just one thing: doing.
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A lot of the movements that you are going to find within these 6 weeks are probably things you haven't done before with the barbell.
Paul Kalka
John WolfHEAD COACH, ONNIT 6
CHIEF FITNESS OFFICER, ONNIT
CHIEF FITNESS OFFICER, ONNIT
Before becoming Chief Fitness Officer for Onnit, John Wolf founded and owned Wolf Fitness Systems, a well-known unconventional gym in California that focused on the integration of various movement theories with unique tools such as the kettlebell, steel mace, and steel club. He also spent several years as the US Director of Operations for another world-famous unconventional fitness organization.
All You™
At Onnit, we measure time as moments that take you closer to who you want to become. Improvement in one area, specifically, will bring improvements universally, while a deficiency in anything will hold back everything. Therefore, time spent bringing up one aspect of your mind, body, or spirit today makes everything a little bit better than it was yesterday. Ultimately, the only way to get to the best version of you is you... Are you up to it?