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, 12 of the 17 muscle groups can still be trained to a full session's target.
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.
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Barbell Squat
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Front Squat
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Box Squat
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Romanian Deadlift
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Good Morning
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Conventional Deadlift
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Sumo Deadlift
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Barbell Bench Press
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Incline Barbell Press
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Barbell Row
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T-Bar Row
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Overhead Barbell Press
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Landmine Press
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Seated Barbell Press
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Barbell Upright Row
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Plate Lateral Raise
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Barbell Calf Raises
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Barbell Lunges
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Barbell Curl
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Preacher Curl
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Skullcrusher
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Close-Grip Bench Press
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Barbell Hip Thrust
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Barbell Farmer's Hold
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Reverse Curl
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Barbell Wrist Curl
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Barbell Shrugs
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Barbell Split Squat
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Barbell Step-Ups
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Barbell Push Press
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Barbell Pullover
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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