Build More Muscle with This Expert-Approved Full-Body Barbell Workout

Why do it: Snag one of the best budget barbells and get to squatting! Back squats reign supreme for lower-body barbell exercises. Adding back squats to your routine helps craft a functional, full-body barbell workout that engages your quads, glutes, hamstrings, core, and upper back. 

How to do it:

1. Position your hands just outside shoulder width.
2. Step under the bar, squeeze your traps, and position on your upper back against the bar.
3. Step back and stand firmly with your feet hip-width apart.
4. Brace your core, then bend at your knees to descend until your quads are parallel to the floor (aim for 90 degrees).  
5. Drive through your heels with control to stand back up.
6. Repeat for desired sets and reps.

RELATED: Lower-Body Workouts

Why do it: The conventional deadlift is undeniably effective in improving muscle strength and size. It’s a fundamental and functional compound exercise that develops your hamstrings, glutes, lower back, and core. Want to get bigger, faster, and stronger? Training with the deadlift is a must! 

How to do it:

1. Start with feet shoulder-width, toes under the bar.
2. Hinge at your hips and knees, gripping the bar just outside your legs.
3. Engage your core, keep your chest up, and straighten your back.
4. Lift by pushing through your heels, straightening your legs, and driving your hips forward. Keep the bar close to your body.
5. Stand tall, pause, then lower the bar by bending your hips and knees.
6. Control the descent and repeat.

Expert tip: Stay tight from start to finish of the deadlift to have great form and prevent injury.

RELATED: How to Deadlift Heavier 

Why do it: Ah, the legendary bench press! Find yourself on one of the best weight benches, repping out this powerhouse of an upper-body move in your full-body barbell workouts. The bench press targets the pecs, triceps, and shoulders. Want to drive even more muscle growth? Try out these variations: close-grip, pause, tempos, and incline.

How to do it:

1. Lie flat with the barbell above your chin and feet flat.
2. Place your hands at shoulder-width, gripping the barbell.
3. Brace your core, and push the bar off the rack.
4. Bend your elbows and lower the bar to your chest.
5. Drive the bar straight up to lockout.
6. Repeat for desired sets and reps.

RELATED: Close-Grip Bench Press

Why do it: One-fourth of the Big 4 barbell exercises (shout out to the squat, deadlift, and bench press) the standing overhead press develops upper body size and strength.

How to do it:

1. From standing, grab the barbell with an overhand grip, placing your hands just outside of shoulder-width and keeping your elbows up.
2. Press the barbell overhead to lockout.
3. Slowly lower the bar back to the starting position or rack.
4. Repeat for desired sets and reps.

Expert tip:  If you’re looking to develop upper body power, check out the push press exercise.

RELATED: Best Shoulder Exercises

Why do it: Keeping it short and sweet, the lunges exercise is awesome! It’s incredible for training single-leg strength and stability, core strength, and getting your glutes fired up. Don’t settle for just one type of lunge pattern; explore the world of lunge variations: front, reverse, lateral, pendulum, and more!

How to do it:

1. Stand tall, feet hip-width apart, toes forward with the barbell loaded on your upper back.
2. Step forward with your left foot and lower your right knee near the floor.
3. Push through your left foot to return to the starting position.
4. Alternate sides for maximum reps.

Why do it: Romanian deadlifts focus on engaging the lower back, glutes, and hamstrings, enhancing flexibility and mobility across your posterior chain. Whether at the gym or in your home garage setup, an RDL workout is one of the most effective hip hinge exercises for a strong lower body and improved overall functional movement.

How to do it:

1. Grab the barbell with a shoulder-width overhand grip.
2. Position your feet hip-width apart, flat against the floor.
3. Lift the barbell to standing.
4. Hinge by unlocking your knees and pushing your hips back. Keep the bar close to your lower body as your chest leans forward.
5. Lower the bar slowly until you feel your hamstrings stretch. Then drive your heels into the ground and your hips forward (without hyperextending your back) to return to the starting position.
6. Repeat for desired reps.

Why do it: Welcome the CEO of the JACKED, Inc.: the barbell biceps curl. This curl variation is the cornerstone for building bicep strength and size, isolating and effectively targeting the muscles in the front of your upper arms.

How to do it:

1. Stand with your feet hip-width apart.
2. Hold a barbell with an underhand grip.
3. Curl the bar toward your shoulders.
4. Slowly lower the barbell back to the starting position.
5. Repeat for desired reps.

RELATED: Beyond the Basic Biceps Curl: How to Gain Arm Mass

Why do it: Using one of the best Olympic barbells, hang power cleans unlock your power potential—explosive by nature, fast by intent! Working this movement from a hang position limits your room for error, allowing the focus to shift toward speed execution. 

How to do it:

1. Overhand grip the barbell, with your arms about shoulder-width apart.
2. Bring the barbell to your hips and squeeze your core.
3. Keep the bar close and lower it above your knees.
4. Drive your legs and explode the weight up.
5. Catch in a quarter-front squat position. Then extend your hips and knees. 
6. Return to the starting position and repeat for desired sets reps.

RELATED: Explosive Workouts

Why do it: The barbell row trains your lats and shoulders, making it one of the best barbell exercises for developing mid and upper back muscle mass. Make it a superset by combining the barbell row with any pressing movement, such as bench press or overhead press, for a killer one-two punch.

How to do it:

1. Hinge forward to set up, keeping your back straight.
2. Overhand grip the barbell, with your arms shoulder-width apart.
3. Squeeze your lats, and row the barbell toward your chest.
4. Lower the barbell back to the starting position.
5. Repeat for desired sets and reps.

RELATED: Superset Workouts