This 5 move full-body barbell workout hits all the right spots.
Barbell exercises are efficient, often targeting more muscle groups than kettlebells and dumbbells.
This means you can get the same results in less time and, in many instances, better results because the weight is more evenly distributed and the bar is easier to control, so you can lift heavier.
Barbells are best suited to isolation and compound exercises, with this workout comprising the latter.
Barbells come in several different types.
Standard barbells are a good option for most lifters. They are typically between 4′ and 7′ long with a 1″ diameter, but this varies.
People who want to lift heavier plates can opt for an Olympic barbell. These have more heft, a bigger diameter, and a greater weight load capacity.
Table of Contents
What weight and how many reps should I do?
Load your barbell with a weight you can use while keeping the correct form for the number of sets and reps listed below.
Beginners – 10 reps of each exercise x 2 sets.
Intermediate-level – 10 reps x 3 sets.
Advanced-level – 15 reps x 3 sets.
Do one set of each of the moves without pausing between exercises.
After completing an entire circuit, rest for 30 to 45 seconds.
Start at the beginning again, repeating the sequence for the suggested number of sets.
Follow the form tips to get the most from the exercises and help prevent injury.
The 5 Move Full-Body Barbell Workout
The full-body barbell workout below targets all of the body’s major muscle groups.
Plank Lateral Rollout
Muscles Targeted:
Plank Lateral Rollouts target the entire core.
Method:
1. Place your dumbbell vertically on the floor and assume a high Plank position on its left near its end.
With your left palm on the floor, fingers facing forward, grasp the end of the bar with your right hand in an overhand grip.
2. Roll the bar to the right and back in again.
3. Repeat the above movements for the desired number of repetitions before working your left side, or alternate the move, using your right then left arm to roll the bar.
Form Tips:
Keep your back straight throughout the exercise.
Don’t roll the barbell so far that you lose your grip on it.
Plank Lateral Rollouts Demonstration
Barbell Squats
Muscles targeted:
Barbell Squats target the entire lower body, with the primary muscles worked being the buttocks and thighs. 
Method:
1. With your feet approximately shoulder-width apart and your toes pointing slightly out, rest your barbell on the fleshy part of your upper back, holding it in an overhand grip.
Your elbows should be bent and directly beneath the bar.
2. Engage your abs, bend your knees, and lower your hips as you would when preparing to sit, stopping when your thighs are parallel to the floor.
3. Pause momentarily, then push up through your heels, returning to your starting position.
Repeat for the number of reps and sets outlined above.
Form Tips:
Keep your chin and chest up throughout and your heels on the floor.
Your knees should be in line with your toes and your spine aligned.
Barbell Squats Demonstration
Clean and Jerk
Muscles targeted:
Clean and Jerk primarily targets the legs, buttocks, back, shoulders, and upper arms.
Method:
1. Standing with your feet hip-width apart, your toes pointing out slightly, engage your abs and bend your knees slightly to grasp the barbell in an overhand grip, with your hands approximately shoulder-width apart.
2. Push your heels into the floor and thrust your hips forward using the momentum to lift the barbell to just below chest height.
3. Rotate your hands so your palms are facing forward, dropping your elbows beneath the bar before lifting it to chin height.
4. Reverse the above steps to return to your starting position.
Repeat for the number of reps and sets outlined above.
Form Tips:
Keep your spine neutral and your chest up throughout the exercise.
Don’t round your back when lowering the barbell.
Clean and Jerk Demonstration
Barbell Deadlifts
Muscles targeted: 
Barbell Deadlifts primarily target the buttocks, hamstrings, and lower back.
Method:
1. Stand with your legs just over hip-width apart, your feet halfway beneath your barbell, your eyes looking forward, and your chin up.
Engage your abs then bend forward from the hips to grasp the barbell.
Your hands should be slightly wider than your legs in an overhand grip, or you can position one overhand and the other underhand.
2. Still holding the barbell, bend your knees so that your shins rest against it, lift your chest and with your lower back straight, press your heels into the floor, thrust your hips forward, and lift your torso to stand
4. Maintain the last position for a second or two, then, keeping your back straight and core engaged, use control to lower the barbell to the floor.
Rest for a few seconds between repetitions, then repeat the above steps for the duration of the set.
Form Tips:
Keep your core muscles braced throughout, and do not hunch over the barbell.
Barbell Deadlifts Demonstration
Barbell Shoulder Presses
Muscles targeted:
Shoulder Presses primarily target the shoulders, upper back, mid-back, and core.
Method:
1. Stand with your feet approximately shoulder-width apart and your hands the same distance apart, holding your barbell in front of your shoulders in an overhand grip.
Your elbows and palms should be facing forward.
2. Engage your core, squeeze your shoulder blades together, then straighten your arms to push the barbell above your head.
3. Maintain the last position momentarily, then smoothly lower the barbell to shoulder height.
Repeat the movements above for the desired number of repetitions and sets.
Form Tip:
Do not arch your back at any time.
Barbell Shoulder Presses Demonstration
5 Move Full-Body Barbell Workout Summary
The full-body barbell workout above comprises exercises that even beginners can do by choosing a weight they can manage.
Whether you add the exercises to your existing routine or make them your sole workout, they will quickly improve your strength, muscle tone, and functional fitness.
You may also like to check out this beginner full body workout routine for women with weights.
