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One Man One Barbell

Highly effective strength training (and conditioning)...for the other guy!  


One Man One Barbell

Highly effective strength training (and conditioning)...for the other guy!  


Hey, my name is Jerred Moon, founder of, Head Coach/Lead Programmer for 100's of EO3 Athletes and former Military Officer and Physical Training Leader of a U.S. Special Operations Unit.

Welcome 150T

More importantly, I am a father to an amazing son and  husband to an incredible wife, and I would like to personally welcome you to One Man One Barbell, Highly Effective Strength Training...for The Other Guy.

I am also one of the “other guys”.

You know, the guy who wants to be incredibly strong, but doesn’t want to be a meathead, or sacrifice all other areas of fitness and health for the sake of strength. The guy who wants to be really strong AND really fit. The guy who has always been told, “that’s not possible”.

I’m here to tell you it is possible. I am a fitness minimalist; less is more. Less equipment, less fluff and filler...only results. I’m the guy who achieved a 540lb deadlift (triple bodyweight) training alone, with only one barbell, and nothing more.

This system is a culmination of 10 years of experience and over a year’s worth of testing and refinement and reading and research aimed at one thing…making you the strongest human you can be.

With One Man One Barbell you’ll...

  • Become the strongest you’ve ever been, without spending hours in the gym.
  • Learn all you need to know about strength training and barbells.
  • Learn how to use a barbell, and a barbell alone, to master strength and fitness.
  • Get in the best shape of your life (seriously...I don’t do gimmicks).
  • Run faster, jump higher, get stronger and become a better human.

My (brief) Strength Training Story


The Skinny Guy...

Growing up and in high school I was always the skinny guy...

Anytime the situation arose in which someone needed an example of scrawny or the epitome of small, I was usually the guy.

Finally, one day, I decided to do something about it. I studied, sweat, puked, bled, and everything else to go from 139 lbs. of nothing to 200 lbs of, I wish I could say ALL muscle.

I found that at 200 lbs., for me, I was strong, but I was slow and couldn’t do some things I could do in the past. I cut the weight to 180 and now I was better conditioned, but not near as strong...ugh! I didn’t understand why I couldn’t have it all.

I spent nearly two solid years doing a complete overhaul of my strength training.

I perfected form, read every book and study I could get my hands on and got a full understanding of strength training. This system is a result of my overhaul and my journey.

The Mistakes Guy...

I made all the mistakes, tried all the diets and all the strength programs you can think of... 

This system cuts the through the crap and focuses on getting you strong.

I am no competitive lifter, but I now sit at 185 lbs., I am stronger than when I was at 200 lbs and I continue to get stronger everyday. I can lift over 200% of my bodyweight in 3 lifts, I have pressed 125% of my bodyweight overhead, and deadlifted 300% of my bodyweight.

I have achieved all this while being able to run a sub-six minute mile, a sub-twenty minute 5K, a sub 3-min Fran, and can jump vertically up to a 60" box....and none of it comes from being "genetically gifted"...This is One Man One Barbell.



Is One Man One Barbell worth your time and sweat?


Is One Man One Barbell worth your time and sweat?


5 reasons you should try One Man One Barbell: 

Reason #6: It's tested!  

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What people are saying. 


What people are saying. 

Watch this 2-Minute Video to Hear from Our Athletes



"I get sent programs a lot and what I look for is to see if it has the maximal effort method, the dynamic effort method and the sub-maximal effort method (volume work), and One Man One Barbell has all three. The best programs in the world have all three of these methods programmed in the right ratios. I see a lot of inexperienced coaches and people try to put together programs and it is always missing something. When you sent me your program, I saw it and was like, 'Man!' this is what CrossFitters and other people need to see; this is a well-thought-out program with good balance"



Meet Danny.

Danny is a busy dude, and as a high school football coach he can work from from 6:45am to 8:00pm most days. Working long hours can take a toll on anyone mentally and physically, but Danny keeps pressing on finding the time to get in the most efficient training he can. Danny recently sent me an email sharing his results, check it out:

"Hey Jerred,

I wanted to share my progress:

My maxes have increased tremendously!  I have been using OMOB since June with 4 lifts…press, hang clean, bench, and squat.  I just finished my 4th cycle with my maxes starting at 185 for press, 225 for hang clean, 300 for bench, and 300 for squat (started low on squat because of a recent injury).  My new maxes are now 210 for press (+25lb), 245 (+20lb) for hang clean, 320 (+20 lb) for bench, and 365 (+65lb) for squat (and that was light!!).  Your program works and I believe it will be the only strength program I use from now on!  Also, I went through the conditioning workouts twice and compared times…they all improved greatly!  I also went from weighing 238 to about 228.


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LJ is the owner of CrossFit Fruita, he is using One Man One Barbell inspired training, and we are working together to implement it in large groups. 


This is just pretty cool...I got an email asking me what would be the best conditioning to follow, the one provided in the Deluxe version, or something different for a member of a SWAT team. Too cool! 



Here is an email I received from Ben:

Hi Jerred,
I wanted to email you to let you know my friend and I have just completed the OMOB v.1 program. All I can say is WOW! We are both ecstatic with the results. I cannot even tell you how many months my strength has been plateaued and that is why I immediately jumped at the opportunity to try out the OMOB program when you released it. I knew it was exactly what I needed to start making progress again. I showed my friend the program and he agreed it looked good and that he would give it a shot with me. We decided to use Squats, Deadlifts, Bench press', and Shoulder press' as our 4 lifts. We tested our max's and then started v.1. Here are our results...
Starting Max's:
  • Squat- 185# (both of us)
  • Deadlift- 245# (me), 205# (friend)
  • Bench- 175# (both)
  • Shoulder Press- 115# (me), 110# (friend)
Max's after v.1:
  • Squat- 205# (both)
  • Deadlift- 275# (me), 255# (friend)
  • Bench- 190# (me), 185# (friend)
  • Press- 135# (both)
As you can see our strength increased in all 4 lifts tremendously. I just wanted to share this with you and tell you how much I appreciate you sharing the OMOB program. We have made more strength gains in these last 4 weeks than we have in the entire previous year!
PS-My friend is fairly new to deadlifts and shoulder press' which I believe is a major contributing factor to his impressive strength gains in these lifts.
Thanks again,


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Ditte is one serious athlete. She has…

  • Snatched 132 lb (60 kg).
  • Front squatted 165 lb (75 kg) for a 3 rep max.
  • Competed in the 2011 CrossFit Games.
  • And much more!
Overall, I really enjoyed following the program and especially embraced the fact that you have time (and energy) for supplementary workouts and skills. I did some of the conditioning workouts also, and I found them quite fun. In the beginning, I was a bit apprehensive starting a new routine while doing the Opens, but it turned out to be a really good idea! The OMOB program has definitely helped me maintain/develop my strength while doing the Opens workouts. For obvious reasons I have not gone for max attempts on the squat and deadlift – but I was able to set a new PR in power snatch and I also did a round of the Bear Complex with 75 kg (my old 3 RM front squat and 1 RM jerk).




A quick email, from Chris:


Just wanted to say that the program works great. I have increased my max in all 4 exercises by at least 20lbs. That’s crazy. I also ran a sub 7 min mile after squat day. Thanks for all you do and for the great program. Keep up the good work.

Chris a.k.a. Bama

Chris decided he really liked the program and kept running it for multiple cycles…then he updated me again. Here is what Chris had to say:

Just wanted to send an update of how your program is working for me. I just started on my 4 th cycle of OMOB. These are the stats after three cycles.

  • Hang clean starting max 210, now 240
  • Squat starting max 350, now 385
  • Press starting max 180, now 205
  • Deadlift starting max 365, now 420

Just wanted you to know you program works and I’m VERY pleased with the gains. Thanks for the hard work.



My typical workouts involve using a barbell and performing big lifts, so when I started doing workouts from One Man One Barbell I wasn’t expecting much. To my surprise I was able to add 20 pounds to my deadlift, and 10 pounds each to my squat and bench press in a short 4 weeks. The way Jerred has the workouts structured; the lifter is able to perform a solid amount of singles, doubles, and triples. But I believe it’s the way the extra volume is programmed that makes the biggest difference, and puts this workout over the top. Now I’m using Jerred’s layout for all my strength programming instead of Wendler’s 5/3/1.


One Man One Barbell strength training worked great for me. I PR'd every time I went for a new max. My dead lift went from 415 to 445 in just 10 weeks. I also set a new record on snatch and we able to get lower with better technique. It is a great program that made me stronger while I was setting new records on CrossFit benchmarks.


In 3 months I have noticed major - I mean like mind blowing improvements - especially in the area of strength. In addition to dramatic increases across the board in my Olympic and Power Lifts, my confidence has improved dramatically. It challenges me with exactly what is needed to ensure continual growth and improvement.


In the first eight weeks of One Man One Barbell trainingI gained 12 lbs of muscle, set a PR in deadlift, squat and snatch and I ran my first sub six minute mile...To say it works is an understatement. Personally, I think if you are trying to get strong while also trying to get in great shape, any other program out there is a waste of your time compared to One Man One Barbell.
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What's in this thing?

A system, not just an eBook (that's why we're not on Amazon). 

What's in this thing?

A system, not just an eBook (that's why we're not on Amazon). 

First thing you should know...One Man One Barbell is WAY MORE than an eBook - it's a system. A system that has you covered from nutrition, calculators, strength training and more! To give a better understanding of what exactly One Man One Barbell is, here's all of it broken down.

One Man One Barbell

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  • The most effective strength training guide in the world...for the other guy.
  • Become the strongest you’ve ever been, without spending hours in the gym.
  • Learn all you need to know about strength training and barbells.
  • Learn how to use a barbell, and a barbell alone, to master strength and fitness.
  • Bust through PRs in record time!

Become A Barbell Connoisseur

OMOB eBook BBCon
  • Learn everything you need to know about a barbell.
  • What kind to buy...without breaking the bank.
  • What to look for...what sporting good stores don't want you to know.
  • The anatomy of a barbell...things not covered in your average anatomy class.
  • Become a modern-day barbell snob connoisseur.

Learn The Nuts & Bolts of Strength Training

OMOB eBook Nuts and Bolts
  • Learn the basics of how to build strength.
  • Save time! Properly set your training goals for maximum results.
  • Learn the main principles of strength training...that will always work.
  • Meso? Macro? Micro? Finally learn all about training cycles.
  • Master barbell movements once and for all! Detailed guides for Squat, Press, Deadlift, Snatch and the Clean & Jerk.

Ground Zero

OMOB eBook Ground Zero
  • The One Man One Barbell OnRamp Program - Get Fit Fast!
  • For the up to One Man One Barbell correctly and quickly.
  • For the advanced...set your baseline, stop the overtraining and get serious.
  • How to build a solid foundation that will ensure future success. 4 weeks, 4-day-a-week training program aimed at making you fit.
  • Includes core work, strength training and conditioning recommendations. Helps you get ready...for anything.

The One Man One Barbell Strength Program

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  • The step-by-step program to help you bust through PRs!
  • Learn the method and philosophy of OMOB - The last you'll ever need.
  • Easy to use format to take the thinking out of your training.
  • Run faster, jump higher, get stronger and become a better human.
  • Bonus: Includes Version 1 and Version 2 of OMOB.


One Man One Barbell Excel Calculators

OMOB eBook Calculators
  • No need to do the math or create your own spreadsheets!
  • Spend less time planning and more time lifting.
  • Calculate One Man One Barbell Strength Program Versions 1 and 2.
  • Calculate a single lift, or an entire cycle.
  • Compare side-by-side the volume of versions 1 & 2 and decide which is best for you.

One Man One Barbell Mobile Guide

OMOB eBook Mobile Guide
  • Make One Man One Barbell Mobile!
  • No need to print or carry around a journal, make the calculators mobile.
  • Put One Man One Barbell in your browser or on your smart phone.
  • Brief mobile guide will show you step-by-step how to put the excel calculators on your smart phone and online.
  • Works for droids, iPhones and internet browsers

One Man One Barbell Paleo Jump Start Guide

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  • Learn how to effectively do the Paleo diet while using the One Man One Barbell strength program!
  • New to Paleo? No worries, we broke it down simple.
  • Learn pre-workout, workout and post workout nutrition.
  • Over 35 meal options!
  • 12 quick and easy recipes.

The Ultimate One Man One Barbell Log

  • We took all the functionality of The Ultimate WOD Log and added One Man One Barbell elements and calculators.
  • Keeps track of your strength training and endurance.
  • Produces strength, endurance and nutrition metrics
  • Provides substitutions for tough exercise movements
  • Gives you a master workout list with over 100 workouts
  • Quickly converts (LB:KG, KG:LB, MI:KM, or KM:MI)
  • Tells you what your max should be in each lift to be considered “Untrained”, “Novice”, “Intermediate”, “Advanced” or “Elite”,
  • 1, 3 and 5 Rep Max Calculator
  • Calculates OMOB Version 1 & 2 cycles
  • Easily keep track of you PRs for Benchmark WODs, Lifts, Exercises, and Monostructural exercises
  • Keeps an easy-to-use nutrition log and a Personal Data Sheet for goal tracking and measurements.


One Man One Barbell Conditioning (Deluxe Only)

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  • 6-weeks of conditioning that will get you in the best shape of your life!
  • Perfectly programmed conditioning for use in conjunction with the OMOB strength training program.
  • Conditioning has been tested with OMOB, and is extremely effective...You will shatter your benchmarks!
  • Conditioning that will get you in great shape, but won't drain all your time.

My One Man One Barbell Training Log (Deluxe Only)

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  • My training journal of the very first cycle, ever, of One Man One Barbell.
  • Includes strength training + conditioning (different from One Man One Barbell Conditioning)
  • A non-filtered look at exactly what I did and how I did it, results and weights all recorded.
  • Snap-shots of my training journal pages. See how I got to a 500 lb. deadlift and a sub-six minute mile in 3 weeks.

Barbell Project:Updates

One-time purchase, LIFETIME updates! 

Barbell Project:Updates

One-time purchase, LIFETIME updates! 

Tested at Every Level of Fitness

One Man One Barbell has helped thousands with its simplicity and goes far beyond methods, techniques and principles; it’s tested. The original One Man One Barbell program has been tested at every level of fitness; from CrossFit competitors, U.S. Special Operations Forces, Average Joes and Stay-at-home moms, cyclists, 50K trail runners and more. Making it one of the only competition-faced, war-tested, life-proven and multi-sport used strength and conditioning programs in the world.

We don't want One Man One Barbell to be something you "did once".  

We are constantly in the gym testing ourselves, athletes, and anyone else we can get our hands on to test new methods. When they are proven successful, we provide you an update at no charge! 

We are hell-bent on proving that one does not need machines, contraptions or complicated programs to get better. Rather, all that is really needed is a barbell, weights and a solid set of stands to achieve a high level of strength and conditioning. 

2014 Update: Methodology

The 2014 Update is "One Man One Barbell Methodology". A robust guide with nearly a dozen new methods to implement within the One Man One Barbell Training system.

The 2014 Update is "One Man One Barbell Methodology". A robust guide with nearly a dozen new methods to implement within the One Man One Barbell Training system.

2015 Update: The Barbell Programmer

The 2015 Update is the "Barbell Programmer": pick your conditioning based on the lifting you did for that day; i.e. you did Olympic lifting, an upper body lift, or lower body lift; the Barbell Programmer will generate a three-movement barbell-specific conditioning workout which will compliment your strength work for the day.  More than 10,000 workouts!!!

The 2015 Update is the "Barbell Programmer": pick your conditioning based on the lifting you did for that day; i.e. you did Olympic lifting, an upper body lift, or lower body lift; the Barbell Programmer will generate a three-movement barbell-specific conditioning workout which will compliment your strength work for the day. More than 10,000 workouts!!!

The 2016 Update is in the works and will be released to current members soon!

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We want you strong, fit and happy. 


We want you strong, fit and happy. 




But seriously, I don’t have gimmicks. I don’t have tricks. I don’t have “ACT NOW OR ELSE!!!” … plastered all over this site. What I do have is a proven guide that will get you stronger and in the best shape of your life. If that sounds good to you, give One Man One Barbell a try, you won’t regret it.


How do I know One Man One Barbell works? 

  • It’s tested! OMOB is not some theoretical strength program. It was originally created for, and tested on, athletes part of the Eo3Fit training team. It was only once the true potency of the program was realized; with athletes varying is shape, size, gender and athletic background that One Man One Barbell was turned into this guide.

Is One Man One Barbell worth the money? 

  • Yes! One Man One Barbell is more than your average eBook. One Man One Barbell is a system as opposed to just a book. You get access to the book, excel calculators and a bunch of other goods all aimed at making you stronger. Also, unlike your average eBook, if One Man One Barbell is updated in any way, shape or form; you get the update!

Does One Man One Barbell come with Strength AND Conditioning? 

  • Yes and No. If you purchase the One Man One Barbell version, you will be getting the strength program and all the extras. If you purchase the One Man One Barbell Deluxe version, you will get the strength program, all the extras (and more), AND the 6-week conditioning guide.

Is this a digital guide? 

  • Yes it is. One Man One Barbell is a digital guide available for immediate download.

Are there better guides out there?

  • It depends. There are many effective strength training guides, systems and books on the market today. However, most other systems out there are focused on getting you strong…but that’s it. This creates extremely long training sessions and leaves you no time for any sort of conditioning. One Man One Barbell was created to be extremely effective with short training sessions. This leaves you time to do your own conditioning, or use the One Man One Barbell Conditioning program, found in the deluxe version.

What do you do with my information after purchase?

  • We do not request any personal information other than your email during our transaction. The email’s sole purpose is to deliver your product. We do not store your email in any sort of database. We will not contact you unless you request information, or for an update. All sales information is kept private.

  • Also, we use PayPal’s secure network to accept all transactions, so your information is all kept private and secure at all time.