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Gym workouts

Barbell strength workout

The five big barbell lifts, split across two days. Alternate Day A and Day B, two or three times a week.

50 minIntermediate8 movesA band · A barbell · A bench or box · A dumbbellQuads · Glutes · Hamstrings · Shoulders · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Day A

Rest 2–3 min

  1. Barbell back squat3 sets of 5
    Advanced · Quads, Glutes, Hamstrings · 3D demoEasier: Bodyweight squatHarder: Shrimp Squat
  2. Barbell bench press3 sets of 5
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Chest press machineHarder: Dumbbell bench press
  3. Bent-over barbell row3 sets of 8
    Advanced · Back, Biceps, Shoulders · 3D demoEasier: Supported single-arm dumbbell rowHarder: Front lever

Day B

Rest 2–3 min

  1. Barbell back squat3 sets of 5
    Advanced · Quads, Glutes, Hamstrings · 3D demoEasier: Bodyweight squatHarder: Shrimp Squat
  2. Standing overhead press3 sets of 5
    Intermediate · Shoulders, Triceps, Back · 3D demoEasier: Chest press machineHarder: Push press
  3. Barbell deadlift1–2 sets of 5
    Advanced · Glutes, Hamstrings, Quads · 3D demoEasier: Dumbbell Romanian deadliftHarder: Full Nordic curl

Tips

  • Use safety pins or a spotter for squats and bench press.
  • Add the smallest available weight when every set is smooth.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More gym workouts

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Back workout (gym)

A gym back workout: lat pulldowns, cable rows, dumbbell rows, face pulls, back extensions and shrugs.

45 minBeginner8 movesPull-up bar, A band

Questions people ask

How long does the barbell strength workout take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.