1Exercise
Barbell Back Squat
Rest 2m 30s
- 18 reps x 40 kgRIR 2
- 26 reps x 45 kgRIR 1.5
- 36 reps x 50 kgRIR 1
Brace before each rep, control depth, and keep pressure through midfoot with stable knee tracking.
Workouts With Barbells
Evidence-informed barbell workouts built around compound lifts, near-failure effort targets, and realistic load progression to improve strength and muscle with durable week-to-week structure.
Set load units
Workout 1
5 exercises15 sets
Barbell Full-Body Strength and Hypertrophy Template
Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius
A barbell-only full-body template using compound patterns, controlled effort, and double progression for sustainable strength and size gains.
- 1
- 2
- 110 reps x 35 kgRIR 2
- 28 reps x 40 kgRIR 1.5
- 38 reps x 42.5 kgRIR 1
Set shoulder blades, keep wrist-forearm stacking, and use a repeatable touchpoint each rep.
- 3
- 110 reps x 30 kgRIR 2
- 28 reps x 35 kgRIR 1.5
- 38 reps x 37.5 kgRIR 1
Hinge to a stable torso angle, keep ribcage down, and pull elbows toward hips without jerking.
- 4
_Shoulders_thumbnail%403x.jpg&w=3840&q=75)
4ExerciseStanding Barbell Overhead Press
Rest 2m
- 18 reps x 22.5 kgRIR 2
- 26 reps x 25 kgRIR 1.5
- 36 reps x 27.5 kgRIR 1
Brace glutes and trunk, press in a vertical path, and avoid lumbar overextension at lockout.
- 5
_Hips_thumbnail%403x.jpg&w=3840&q=75)
5ExerciseBarbell Romanian Deadlift
Rest 2m 30s
- 110 reps x 50 kgRIR 2
- 28 reps x 55 kgRIR 1.5
- 38 reps x 60 kgRIR 1
Maintain lats engaged, hinge from hips, and keep the bar close to thighs/shins with controlled eccentrics.