7 Potent Full Body Barbell Workouts That Can Help Skyrocket Your Fitness
Updated on: April 25, 2024
Maximize your strength and fitness building potential with these barbell workouts to boost power, endurance, and performance
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Full Body Barbell Workouts for Total Transformation
Full body barbell workouts are exercise routines that target multiple muscles using a barbell as the primary equipment. The workouts usually involve compound exercises, making them efficient for building strength and muscle mass and improving general fitness.
Full body barbell workouts offer a comprehensive strength and fitness regimen in a single session. They are highly efficient, making them ideal for anyone looking to maximize time in the gym.
The workouts allow easy weight adjustments to accommodate various fitness levels and facilitate progressive overload, essential for continuous strength and muscle mass development.
Additionally, full body barbell workouts enhance balance and coordination, helping to improve physical performance.
The versatility of full body barbell workouts makes them suitable for many fitness goals, making them relevant to different fitness settings and environments.
Principal Aspects of Full Body Barbell Workouts
Below are some key aspects of full body barbell workouts.
- Compound Exercises
The workouts usually incorporate compound exercises that work multiple muscle groups at once. Common examples include squats, deadlifts, presses (bench press or overhead press), and rows.
For example, exercises like squats, deadlifts, and bench presses work several different areas of the body simultaneously, leading to more efficient workouts. - Efficiency
Full body barbell workouts are highly efficient.
That makes them ideal for those with limited time who want to maximize the effectiveness of their training sessions. - Frequency of Training
Full body barbell workouts allow you to train several muscles multiple times a week, making them more effective for muscle growth and strength gains than split routines, where you train each muscle group once weekly. - Adaptability and Versatility
You can adapt full body barbell workouts for different fitness levels by adjusting the weight, volume, and rest periods.
The versatility makes them suitable for athletes at different fitness levels. - Balance and Symmetry
The barbell full body workouts ensure a balanced approach to training where all muscles get equal attention.
That can help to prevent muscle imbalances and promote body symmetry. - Progressive Overload
Full body workouts with barbells lend themselves well to progressive overload, a critical principle for ongoing physical development.
That involves gradually increasing the weight, frequency, or number of reps in your workouts to continually challenge your body and stimulate muscle size, strength, and endurance improvements. - Functional Strength
Many barbell exercises mimic real-world movements and activities, which helps to build functional strength that is applicable outside the gym in everyday life. - High Caloric Expenditure
These workouts typically require a lot of energy, leading to high caloric expenditure during and after the workout due to the intensive nature of the compound movements and the large muscle groups involved.
Possible Goals with Full Body Barbell Workouts
You can tailor full-body barbell workouts to achieve various fitness goals.
Below are some common objectives that you can achieve with full body workouts with a barbell.
Muscle Building
Full body barbell workouts are excellent for stimulating muscle hypertrophy. They can stimulate more muscle fibers, leading to higher muscle growth.
The exercises allow you to use significant weight, which you can adjust to increase the intensity of your workouts. Lifting heavier weights is crucial for muscle growth when performed with appropriate volume and frequency.
Strength Gains
Barbell exercises allow small incremental increases in weight. Barbell weight or bumper plates are available in ranges from very light to very heavy, enabling precise adjustments to the load.
That makes it easier to continuously challenge your muscles by gradually increasing the weight as your strength improves.
Regularly increasing the weight on the bar can lead to significant strength improvements over time.
Weight Loss
These full body barbell workouts are intense and burn many calories during and after exercise due to the high metabolic cost of training multiple large muscles.
That makes them excellent for fat loss as part of a balanced diet and fitness program.
Improved Athletic Performance
The compound nature of barbell exercises enhances power, speed, and agility, benefiting several sports and physical activities.
Many athletic activities benefit from increased strength. Full body barbell workouts that incorporate such exercises as squats, deadlifts, and presses are efficient at building strength because they target multiple large muscles simultaneously. Stronger muscles can enhance power output, speed, and endurance in athletes.
Exercises like the barbell clean and jerk, snatch, and push press are explosive movements that improve power. Incorporating these in full body barbell workouts can help build that powerful force required in various sports, including football, basketball, track and field, and weightlifting.
Increased Bone Density
Full body barbell workouts are weight-bearing. That means they force you to work against gravity while standing or moving.
The exercises are excellent at stimulating bone growth because the mechanical stress imposed on the bones by the added weight of the barbell encourages the bone-forming cells to increase bone mass.
As muscles contract during barbell exercises, they pull on the bones to which they attach. The action places stress on the bones, which respond by growing denser to handle these forces more efficiently. Exercises that involve large muscles and substantial loads, such as squats, deadlifts, and overhead presses, are especially beneficial for building bone density.
Thus, lifting heavy weights with barbells can prevent osteoporosis and reduce the risk of fractures.
Enhanced Cardiovascular Health
While primarily strength-focused, barbell full body workouts can also provide cardiovascular benefits by keeping the heart rate elevated throughout the session, especially when you keep rest periods short.
Related: 9 Best Olympic Barbells That Can Help Build Strength And Muscle Mass
Best Exercises To Include in Full Body Barbell Workouts
Including several exercises that target different muscles in full body barbell workouts is essential to achieving comprehensive fitness benefits.
Below are some of the best barbell exercises for a balanced workout.
- Squats
Barbell squats are fundamental exercises for lower body strength. They target the quadriceps, hamstrings, glutes, and core, making them essential in full body barbell workouts. - Deadlifts
Conventional deadlifts are powerful pulling exercises that engage the back, glutes, hamstrings, and core muscles. They are excellent for building strength and should form part of any full body barbell workouts. - Bench Press
While they primarily work the chest, shoulders, and triceps, the bench press is essential for upper body strength, making them vital in any full body barbell workouts. - Overhead Press
The overhead press exercise targets the shoulders and triceps and is crucial for developing upper body and core stability. They are worth a place in full body barbell workouts. - Bent Over Rows
Bent-over rows focus on the back muscles and also engage the biceps. They are excellent for back strength and posture and should form part of full body barbell workouts. - Clean and Press
Clean and Press is a compound exercise that improves power and coordination by working the legs, core, and shoulders, excellent as part of full body barbell workouts. - Front Squats
Front squats focus on the quadriceps and core muscles. They also help improve upper body strength and flexibility. - Lunges
Lunges target leg and core strength. You can do them in various ways, like walking lunges or reverse lunges, for variety. - Barbell Good Mornings
Barbell Good Mornings are excellent exercises for the lower back, hamstrings, and glutes. They enhance flexibility and strength in the posterior chain. - Barbell Shrugs
Barbell Shrugs target the traps and upper back muscles. They are great for improving neck and shoulder strength.
Full Body Barbell Workouts with Different Goals
Below are powerful full body barbell workouts that help you achieve various goals.
Muscle Building Full Body Barbell Workouts
The workout focuses on higher volume with moderate weights to stimulate muscle growth.
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 8-12 | 4 |
| Bench Press | 8-12 | 4 |
| Bent Over Rows | 8-12 | 4 |
| Front Squats | 8-10 | 3 |
| Overhead Press | 8-12 | 3 |
| Barbell Curls | 10-12 | 3 |
| Tricep Extensions (using a barbell) | 10-12 | 3 |
Rest: 1-2 minutes between sets for optimal recovery and muscle growth.
Full Body Barbell Workouts for Strength Gains
The workout emphasizes lower reps with heavier weights to increase strength.
| Exercise | Reps | Sets |
|---|---|---|
| Deadlifts | 3-5 | 5 |
| Squats | 3-5 | 5 |
| Bench Press | 3-5 | 5 |
| Overhead Press | 3-5 | 4 |
| Barbell Rows | 3-5 | 4 |
| Good Mornings | 5 | 3 |
Make the rest periods longer, around 2-3 minutes between sets, to allow full-strength recovery.
Full Body Barbell Workouts for Weight Loss
The circuit-style workout focuses on higher reps and shorter rest periods to maximize calorie burn and increase metabolic rate.
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 12-15 | 3 |
| Deadlifts | 12-15 | 3 |
| Bench Press | 12-15 | 3 |
| Overhead Press | 12-15 | 3 |
| Bent Over Rows | 12-15 | 3 |
| Lunges with Barbell | 12 | 3 |
- Rest for 30 seconds to 1 minute between sets to keep the heart rate elevated. Optionally, intersperse with some high-intensity cardio intervals such as jumping jacks or burpees between exercises for additional fat burning.
Full Body Barbell Workouts for Beginners
The sample full body barbell workouts for beginners focus on fundamental movements to build strength and confidence with the equipment while ensuring you perform the exercises with good technique.
- Frequency: Aim for 2-3 times per week, allowing at least one day of rest between sessions to ensure adequate recovery
Warm-Up
- 5-10 minutes of light cardio, e.g., jogging, cycling, or rowing, to increase heart rate and blood flow to muscles.
- Dynamic stretches, e.g., leg swings, arm circles, and hip circles, to help prepare the joints and muscles for the workout.
Workout Routine
Squat
- Purpose: Builds lower body strength and core stability
- Sets/Reps: 3 sets of 8-10 reps
- Tips: Focus on depth and maintaining a straight back
Bench Press
- Purpose: To develop upper body strength, chest, shoulders, triceps
- Sets/Reps: 3 sets of 8-10 reps
- Tips: Ensure a spotter if necessary, and keep your elbows at about 45 degrees from the body
Deadlift
- Purpose: Improves overall strength, focusing on the back, glutes, and hamstrings
- Sets/Reps: 3 sets of 8 reps
- Tips: Keep the bar close to your body, and lift with your legs, not your back
Overhead Press
- Purpose: Strengthens the shoulders and upper arms, with secondary benefits for core stability.
- Sets/Reps: 3 sets of 8-10 reps
- Tips: Press the bar directly overhead, keeping the core tight
Barbell Row
- Purpose: Targets the back muscles, particularly the lats, and also works the biceps
- Sets/Reps: 3 sets of 8-10 reps
- Tips: Keep a slight knee bend, hinge at the hips, and pull the bar toward your lower rib cage
Cool Down
- 5-10 minutes of light cardio to gradually lower your heart rate.
- Stretching: Focus on the muscles used during the workout. Hold each stretch for at least 20-30 seconds.
Full Body Barbell Workouts for Intermediate Athletes
The full body barbell workout is for intermediate athletes who are already familiar with basic barbell movements and are ready to handle more volume and complexity in their routine.
The workout will enhance strength, power, and muscular endurance.
It is a comprehensive workout to push your limits while ensuring balanced development across all major muscles.
- Frequency: Aim for 3-4 times per week, allowing at least one day rest between sessions for optimal recovery
Warm-Up
- 5-10 minutes of moderate cardio, e.g., brisk walking or light jogging, to help increase your heart rate.
- Dynamic stretches and mobility drills for the shoulders, hips, and ankles to prepare for the movements.
Workout Routine
Front Squat
- Sets/Reps: 4 sets of 6-8 reps
Push Press
- Purpose: To develop upper body power and strength, particularly in the shoulders and triceps.
- Sets/Reps: 4 sets of 6 reps
- Tips: Use a slight knee bend to generate momentum; explosively press the bar overhead
Romanian Deadlift
- Purpose: Romanian deadlifts target the hamstrings and lower back, enhancing posterior chain strength.
- Sets/Reps: 4 sets of 8 reps
- Tips: Keep your back flat, bend your knees slightly, and lower the bar close to your legs
Bent Over Row
- Purpose: Strengthens the back muscles and improves pulling strength
- Sets/Reps: 4 sets of 8 reps
- Tips: Keep a strong hinge at the hips and pull the bar towards your lower ribcage
Barbell Reverse Lunges
- Purpose: To develop leg strength and balance, targeting the quadriceps, hamstrings, and glutes.
- Sets/Reps: 3 sets of 8 reps per leg
- Tips: Step back into a lunge, ensuring your front knee does not go past your toes
Pendlay Rows
- Purpose: Focuses on explosive pulling power from a dead stop, enhancing back strength
- Sets/Reps: 3 sets of 6 reps
- Tips: Pull the barbell from the floor to your chest in one quick motion, keeping your back parallel to the floor
Barbell Shrugs
- Purpose: Increases trap and upper back strength
- Sets/Reps: 3 sets of 12 reps
- Tips: Shrug your shoulders straight up, minimizing the roll to avoid neck strain
Cool Down
- Light cardio for 5 minutes, e.g., slow walking
- Stretching session: Focus on deep stretches for the legs, back, and shoulders
Additional Tips
- Progressive Overload: Aim to increase the weight or reps each week to continue advancing your strength and endurance
- Rest Intervals: Take about 90 seconds to 2 minutes of rest between sets to allow adequate recovery for the next set
7-day Full Body Barbell Workouts with Different Goals
Below are two 7-day full body barbell workouts with distinct goals – one for muscle building and another for strength gains.
Pair the full body barbell workouts with adequate nutrition and hydration. Also, ensure proper rest and recovery to maximize the benefits of your training efforts.
7-Day Full Body Barbell Workouts for Muscle Building
This plan focuses on higher volume and moderate weights to maximize muscle hypertrophy.
Day 1: Upper Body Focus
| Exercise | Reps | Sets |
|---|---|---|
| Bench Press | 10 | 4 |
| Bent Over Rows | 10 | 4 |
| Overhead Press | 8 | 3 |
| Barbell Curls | 12 | 12 |
Day 2: Lower Body Focus
| Exercise | Reps | Sets |
|---|---|---|
| Squat | 10 | 4 |
| Deadlift | 8 | 4 |
| Lunges | 10 | 3 |
Day 3: Rest or Active Recovery
- Light cardio or stretching
Day 4: Full Body
| Exercise | Reps | Sets |
|---|---|---|
| Front Squat | 8 | 3 |
| Push Press | 8 | 3 |
| Romanian Deadlift | 10 | 3 |
| Pendlay Row | 8 | 3 |
Day 5: Upper Body Focus
| Exercise | Reps | Sets |
|---|---|---|
| Incline Bench Press | 10 | 4 |
| Barbell Shrugs | 12 | 4 |
| Upright Row | 10 | 3 |
| Skull Crushers | 12 | 3 |
Day 6: Lower Body Focus
| Exercise | Reps | Sets |
|---|---|---|
| Back Squat | 8 | 4 |
| Sumo Deadlift | 8 | 3 |
| Barbell Step-ups | 10 | 3 |
Day 7: Rest or Active Recovery
- Light cardio or stretching
7-Day Full Body Barbell Workouts for Strength Gains
The plan emphasizes lower repetitions with heavier weights to build strength.
Day 1: Full Body Heavy Lifts
| Exercise | Reps | Sets |
|---|---|---|
| Squat | 5 | 5 |
| Bench Press | 5 | 5 |
| Deadlift | 3 | 5 |
Day 2: Technique and Light Work
| Exercise | Reps | Sets |
|---|---|---|
| Front Squat | 8 | 3 |
| Push Press | 8 | 3 |
| Barbell Rows | 8 | 3 |
Day 3: Rest or Active Recovery
- Mobility work or light stretching
Day 4: Full Body Strength
| Exercise | Reps | Sets |
|---|---|---|
| Overhead Press | 6 | 4 |
| Pendlay Row | 6 | 4 |
| Romanian Deadlift | 6 | 4 |
Day 5: Auxiliary Lifts and Hypertrophy
| Exercise | Reps | Sets |
|---|---|---|
| Incline Bench Press | 8 | 4 |
| Pull-ups (weighted if possible) | 6 | 4 |
| Barbell Curls | 10 | 3 |
Day 6: Full Body Power
| Exercise | Reps | Sets |
|---|---|---|
| Clean and Press | 5 | 4 |
| Barbell Shrugs | 8 | 4 |
| Back Squat | 5 | 3 |
Day 7: Rest or Active Recovery
- Light cardio or stretching
Who Can Benefit From Full Body Barbell Workouts
Full body barbell workouts are highly versatile and can benefit several individuals with various fitness goals and levels.
- Beginners
Newbies to fitness can benefit from full body barbell workouts as they help build a foundation of strength and technique.
The workouts cover basic movements crucial for everyday activities and other fitness endeavors. - Busy Individuals
People with limited time for exercise will find full body barbell workouts beneficial as they allow for fewer sessions per week while still targeting all major muscles, maximizing time efficiency. - Athletes
Athletes across sports can enhance their performance through these workouts due to the compound nature of the exercises, which improve strength, power, and endurance.
Those attributes are transferable to most sports. - Strength Trainers
Those focused on increasing strength find full body barbell workouts effective due to their emphasis on compound movements, which are ideal for developing strength and muscle mass. - Those Seeking Weight Loss
Full body barbell workouts are great for burning calories and increasing metabolism. The compound exercises can lead to a higher expenditure of calories during and after the workout, aiding in fat loss. - Older Adults
Seniors can benefit as the workouts help maintain muscle mass, improve joint health, and enhance mobility and balance, contributing to a better quality of life. - Recreational Exercisers
Individuals who exercise for general health and fitness without specific goals will find full body barbell workouts advantageous for maintaining a balanced and healthy physique. - Plateau Breakers
For those who feel their progress in the gym has stalled, switching to a full body routine can introduce new challenges and stimuli, helping to overcome plateaus. - Rehabilitation
Individuals returning from injury who need to rebuild strength and functionality across their entire body can use adapted versions of full body barbell workouts under professional guidance to ensure balanced muscle recovery.
Final words from LiveLife
References
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- Melani, A., Gobbi, G., Galli, D., Carubbi, C., Masselli, E., Neri, L. M., Giovinco, G., Cicchella, A., Galuppo, L., Presta, V., Vaccarezza, M., Vitale, M., & Mirandola, P. (2019). Muscle Activation in Traditional and Experimental Barbell Bench Press Exercise: A Potential New Tool for Fitness Maintenance. Sports, 7(10).
- Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine (Auckland, N.z.), 51(10), 2079-2095.
