Abdominals Workouts With Barbells

Barbell-based abdominals workouts centered on loaded anti-rotation and anti-flexion patterns, with straight-set prescriptions, practical kilogram load targets, and clear RIR-based progression.
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Workout 1

4 exercises12 sets

Abdominals Workouts With Barbells Template

Abdominals, Quadriceps, Hamstrings, Glutes, Lower Back

A barbell-focused core session that prioritizes rotational control and trunk stiffness through stable straight sets and gradual load progression.

  1. 1
    Landmine 180
    anatomy
    1Exercise

    Landmine 180

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Pivot through feet and hips, keep ribs stacked over pelvis, and move the bar in a smooth arc. Prioritize anti-rotation control over speed.

  2. 2
    Front Squat
    anatomy
    anatomy
    2Exercise

    Front Squat

    Rest 2m 30s

    • 16 reps x 50 kgRIR 3
    • 26 reps x 50 kgRIR 2
    • 36 reps x 50 kgRIR 1

    Breathe and brace before descent, keep chest tall, and avoid collapsing at the bottom. Treat this as trunk-stiffness practice, not a max-strength effort.

  3. 3
    Zercher Squat
    anatomy
    anatomy
    3Exercise

    Zercher Squat

    Rest 2m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Lock elbows in, keep bar close to torso, and maintain stacked rib-pelvis position throughout each rep.

  4. 4
    Good Morning
    anatomy
    4Exercise

    Good Morning

    Rest 2m

    • 110 reps x 35 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Hinge from hips, maintain soft knees, and keep neutral spine through the full range. Terminate set if lumbar flexion appears.