25 Minute Full Body Barbell Workout
Getting in an effective workout doesn’t require a whole lot of equipment and time. In fact, if you’ve only got a barbell and half an hour, you’ve got everything you need to achieve an awesome muscle building and fat burning training session. In this article, I’ll lay out that workout for you.
Workout Protocol
This workout is designed to work all of the major muscles of your body, with an emphasis on the quads, glutes, latissimus dorsi, pectorals, biceps, triceps and deltoids. You will be using the same weight for all of the major muscle group exercises (quads, hamstrings, lats, chest) and then cut the weight in half for the smaller muscle groups (biceps, triceps, deltoids).
You will be doing this workout in superset style. That means that you will be paring exercises, moving from one to the other with no rest whatsoever. The exercises that are paired will be for opposing muscle groups (such as quads and hamstrings). Once you’ve completed the superset, you get a 30 second rest.
You will be performing 3 supersets for each pair of exercises. Each set will be done 12-15 reps. Do 15 reps on the first set and then try to replicate that number for the next two sets. The weight will stay the same but, due to training fatigue, you probably won’t get to 15 on the 2nd or 3rd set. Your goal, however, is not to go below 12 reps.
The Workout
Superset #1: Barbell Squats + Barbell Reverse Lunges
3 x 12-15 reps (30 seconds rest between supersets)
Target Muscles: Quads, + Hamstrings
Superset #2: Barbell Bench Press = Barbell Bent Over Row
3 x 12-15 reps (30 seconds rest between sets)
Target Muscles: Chest + Back
Superset #3: Barbell Curls + Close Grip Bench Press
3 x 12-15 reps (30 seconds rest between sets)
Target Muscles: Biceps + Triceps
Superset #4: Seated Barbell Shoulder Press + Barbell Glute Bridge
3 x 12-15 reps (30 seconds rest between sets)
Target Muscles: Deltoids + Glutes
Training Notes
If you are training alone, you should perform your squats and bench presses inside a power rack. This will provide you with a safety spotting mechanism to catch the bar if you fail on a rep. You will also need a flat bench to perform your bench presses and seated shoulder presses. You can also improvise by doing floor press and shifting to a standing shoulder press.
A key form tip on every single exercise is to maintain a neutral spine position with your back naturally arched and your core tight. Your focus should be on form over lifting heavy weight. Perform your reps slowly and deliberately, with a 2-1-1 cadence (2 seconds down, one second pause, one second up).
Wrap Up
Perform this 25 minute full body barbell workout three times per week on alternate days. To really get in top shape, you should do some high intensity interval training, such as sprinting on a cycle or rowing machine, on the days that you are not working out with weights.
