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Barbell

Barbell exercises

A long steel bar - 20 kg on its own, 15 kg for the women's bar - that you load with round plates. Squats, bench press and deadlifts are all barbell lifts. It gives the heaviest, most efficient version of almost every movement, which is why the program leans on it.

With Barbell and nothing else, 14 of the 18 muscle groups can still be trained to a full session's target.

Barbell loads these hardest: Quads, Glutes, Chest, Mid-back / traps, Triceps.

On its own, Barbell cannot take these to a full session target: Chest, Lats, Obliques, Abductors (outer hip).

Where to find it: In the racks along the wall: a bar resting on two hooks, with trees of round plates standing next to them.

Every movement on the Barbell (33)

Best Barbell movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

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