Barbell Workout Plan

Heavy. Compound. Powerful.

Barbell training delivers unmatched strength gains. Squat, bench, deadlift — the big lifts, done right.

Maximum strength
Compound movements
Powerlifting foundations

Top Barbell Exercises

Barbell Bench Press

chest · compound · intermediate

  • Retract shoulder blades and arch upper back slightly
  • Lower bar to mid-chest with elbows at ~45 degrees
  • Drive feet into the floor and press evenly

Decline Barbell Bench Press

chest · compound · intermediate

  • Secure legs under the pads before unracking
  • Lower bar to lower chest
  • Press up in a slight arc back toward the rack

Incline Barbell Bench Press

chest · compound · intermediate

  • Set bench to 30-45 degree incline
  • Lower bar to upper chest below the collarbone
  • Keep wrists stacked over elbows throughout

Barbell Row

back · compound · intermediate

  • Hinge at the hips to about 45 degrees
  • Pull bar to lower ribcage
  • Squeeze shoulder blades together at the top

T-Bar Row

back · compound · intermediate

  • Straddle the bar and hinge forward at the hips
  • Pull toward your chest keeping elbows tight
  • Brace your core to protect your lower back

Barbell Overhead Press

shoulders · compound · intermediate

  • Grip bar just outside shoulder width
  • Press bar straight overhead moving your head out of the way
  • Squeeze glutes to avoid excessive back arch

Barbell Curl

biceps · isolation · beginner

  • Keep elbows pinned at your sides
  • Curl the bar in a smooth arc to shoulder height
  • Lower with control—no swinging

Close-grip Bench Press

triceps · compound · intermediate

  • Grip bar with hands shoulder-width or slightly narrower
  • Keep elbows close to the body as you lower
  • Press up focusing on tricep engagement

Pick Your Goal

Pick your goal to see which barbell exercises suit it.

Sculpted Aesthetic

Maximum definition. Perfect proportions.

Athletic Lean

Fast, lean, functional.

Strong & Muscular

Thick, powerful, imposing.

Toned & Slim

Lean & elegant. Defined without bulk.

Curves & Power

Strong curves. Sculpted glutes.

Get your barbell plan today

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Other Equipment Plans

BodyweightDumbbellsResistance BandsCable Machine