Workout Plan: Six-Move Barbell Complex

When you combine multiple compound movements into a consistent training structure, you have a compound – a different way of weight training that offers muscle building, strength and cardiovascular benefits.

A barbell complex targets many different muscle groups in a short amount of time. The combination of movements and fluid nature of the complex means it’s also a great way to improve neuromuscular coordination.

The duration of the complex also targets other energy systems that may not be trained during normal weight training routines for a weight-based cardio routine.

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How to do it

This barbell complex consists of six barbell exercises performed back to back without rest. Each exercise flows naturally into the next. Perform this complex seven times without stopping to complete one round. Aim for a total of five rounds.

Start by gripping an Olympic bar and deadlifting in a standing position with your feet shoulder-width apart.

The movements

Movement 1: Row Bending. From the starting position bend your knees and bend your hips forward. Pull the bar from the fully extended hang position to your upper waist. Return your arms to the fully extended position. Stand up again and proceed directly to the next move…

Movement 2: Front squat. Clean the bar across the front of your shoulders. Keep your elbows up as you bend your knees forward. Let your hips bend behind you. Keep your back straight and your knees pointing in the same direction as your feet. Lower yourself until your thighs are exactly parallel. Extend your knees and hips up through your heels until your legs are straight again.

Move 3: Press boost. As you reach the top of the front squat use momentum to push the bar up until your arms are overhead. Lower the bar to the back of your neck.

Movement 4: Good morning. With your back straight and your knees slightly bent, bend your hips and lower your torso forward. Raise your torso again until your hips are stretched.

Movement 5: Squats. Bend your knees forward while allowing your hips to bend behind you. Keep your back straight and your knees pointing in the same direction as your feet. Lower yourself until your thighs are exactly parallel. Extend your knees and hips up through your heels until your legs are straight again.

Move 6: Back bottom bar. From a standing position, step back with one leg while bending the supporting leg. Plant the front of your foot far behind you on the floor. Lower your body by bending the knee and hip of the supporting leg until the knee of your back leg is just above the floor. Return to standing position by extending the hip and knee of the front supporting leg. Place your back foot next to the support leg and repeat the movement with the opposite leg.

Targeted muscles

This 6-movement barbell complex is an intense full-body workout that primarily targets the major muscle groups of the back, glutes, legs, and shoulders. Additionally, it heavily recruits secondary muscles to act as stabilizers and synergists throughout the complex. These include multiple muscle groups in the middle and lower back, such as the erector muscles, along with the hamstrings and core stabilizers. Upper body assistance is provided by the deltoids, biceps and long head of the triceps. Finally, the shin muscles, specifically the soleus and gastrocnemius (calf muscles), are also involved in supporting the movements.

Form Tips

1. If you are a beginner, it is recommended that you become proficient in each of the component movements before attempting to complete and then as part of the barbell complex.
2. This intense barbell complex can be used several times a week to help build strength and fitness.
3. The transition to each exercise movement should be smooth and fluid.
4. Make sure you are in the right position before performing a move.