Pushed for Time? Use This Full-Body Barbell Complex for Mass Muscle Growth
When we’ve got goals to hit and busy lives to lead, time in the gym is a luxury we can’t afford to waste. So, let’s skip the small talk and dive straight in.
This full-body barbell complex workout targets your shoulders, quads, back, and posterior chain, incorporating a mix of pushing, pulling, squatting, and hinging — four of the biggest (and most important) movement patterns in the human body
The protocol is simple: load a barbell with a weight that you could push-press above your head for around 8-10 reps. Then, get to work completing as many rounds of the below circuit as possible in a 20-minute window. Rest as necessary to catch your breath and keep your form sharp, but push through fatigue if you want to see muscle-building results.
Make a note of the total number of rounds and reps you achieve, as well as the weight you use. Next time you tackle this workout, try to ‘beat your score’. Once you can add around 20% to the total numbers of reps you manage, add more weight in the following session. This is a form of ‘progressive overload’ that will ensure results when supported with good recovery and healthy nutrition.
A. Push Press x 3
Clean your barbell onto your chest. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press the bar overhead. Lower under strict control to the start position. Once you can no longer lock the barbell out overhead or control it’s descent over 2-3 seconds, the set is over.
B. Front Squat x 6
With your feet at shoulder-width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Don’t fly out too hard – you’ve got a way to go
C. Pendlay Row x 9
With feet slightly wider than shoulder-width, step underneath a barbell and hinge at the hips to grip the bar (A). Keeping your torso parallel to the ground, row the bar towards your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bar and avoid moving your torso but keep the pulls explosive.
D. Deadlifts x 12
Hinge down with a flat back and bent knees and grip the bar with an overhand or mixed grip (A). With a flat back and braced core, drive with your legs, pull your torso up and thrust your hips forward to stand up (B), keeping the bar as close to your body as possible. Reverse and repeat.
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