Barbell workouts are the perfect combination of simplicity and strength. Given that most compound movements can be performed with a barbell, you’re sure to get in a great workout.

Avoid the time it takes to move around the gym and wait for an open space or machine, and set up shop at a barbell station for the remainder of your workout.

BARBELL SQUATS - 5 SETS OF 5 REPS

  • Safely load the barbell onto your traps and shoulders and stand with your feet shoulder-width apart, toes slightly out, core braced, and chest up
  • Initiate a basic squat movement — hips back, knees bent, ensuring they fall out, not in. Pause when your thighs reach about parallel to the ground
  • Push through your entire foot to return to start for one rep

BARBELL BENCH PRESS - 5 SETS OF 5 REPS

  • Lie on your back with your feet flat on the floor
  • Grasp the barbell with a wider than shoulder-width grip, wrapping thumbs around the bar and hold the barbell at arm's length above your upper-chest area
  • Slowly lower the barbell to the middle of your chest
  • In the bottom position the forearms should be perpendicular to the floor
  • Pause briefly, then press the barbell to the starting position
  • During the movement, the upper arms should be about 45 to 60 degrees from the torso and the hips should remain on the bench

BARBELL SHOULDER PRESS - 5 SETS OF 5 REPS

  • Place the barbell on a power rack so it is in front of your shoulders - you should be able to take the bar off of the rack without standing on your tiptoes or bending down too low
  • Stand with your feet shoulder-width apart and your hips and knees fully extended, but don't lock the knees
  • Hold the barbell in a front-rack position (resting on the front of your shoulders) with your elbows pointing forward and hands shoulder-width apart
  • Tighten your core, squeeze your shoulder blades together, and press the barbell overhead as you exhale
  • Continue to press until your arms are locked out, engaging your back muscles and, with control, return the barbell to the front-rack position while inhaling for one rep

BARBELL DEADLIFT - 2 SETS OF 5 REPS

  • Assume a standing position while holding the bar using a double overhand grip
  • Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
  • Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control for one rep

BARBELL BENT-OVER ROW - 5 SETS OF 5 REPS

  • Assume a standing position while holding the bar using a double overhand grip
  • Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
  • Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control for one rep

DIPS - 5 SETS OF 8 REPS

  • Grip the parallel bars so your palms are facing each other
  • Your thumb should be on the opposite side from the rest of your fingers for safety
  • Keep your forearm and torso completely vertical and cross your lower legs, placing them in the band or on the bench behind you
  • Squeeze your glutes and lower back to keep your legs behind you
  • Slowly lower your body down until your upper arms are parallel to the bar
  • Now engaging your triceps and chest, push back up for one rep