barbell workouts


The barbell is a core training exercise equipment used for weightlifting. Barbell exercise is a weight training type that only uses barbell training equipment to improve muscle strength training. You can also use barbells for core training to promote overall coordination.

Barbells have a wide range of uses, whether it is the shoulders, back, arms, chest, and other muscles, with the help of barbells and iron plates of different weights, using multiple special muscle strength training techniques, muscle endurance training for the whole body muscle group, so that Burn fat, convert it into toned lines, strengthen muscle strength, enhance the core ability of the body, and improve muscles that are still loose after a long time of exercise; in addition, it can delay muscle aging, increase bone density, prevent osteoporosis and other effects, improve endocrine, to improve body coordination, is one of the sports that men and women who want to exercise can engage in exercise.

🏋️‍♀️IFAST Full Body Barbell Workout

Welcome to the ultimate guide to a full body barbell workout! If you're looking to maximize your strength, build muscle mass, and achieve a well-rounded physique, incorporating a full body barbell workout into your fitness routine is a game-changer. By utilizing a barbell, you engage multiple muscle groups simultaneously, leading to efficient and effective training sessions.

IFAST has prepared a total body barbell workout for everyone! This infographic includes 23 best barbell workouts for you. We hope you enjoy this infographic and spend some time learning these barbell exercises. 

The barbell exercises that can be used for each part are listed for everyone; as long as you stick to them, you can achieve your fitness goals.


IFAST full body barbell workout infographic

Download or printable workout infographic

IFAST Barbell

We have high quality 7Ft barbell and Olympic bumper plate for you. Buy now to start your fitness plan!

 7Ft Olympic barbell bar

IFAST 7 ft Olympic bar is made of high-grade steel, giving it a tensile strength rating of 190 000 psi and 700 lb capacity. It is a best-seller because they are affordable, functional, and perfect for athletes from every fitness domain. They can withstand the demands of aerobic and anaerobic exercises.

You can do a variety of exercises like bench press, bicep curl, piggyback, overhead press or lunge. It can be used at home or taken to the gym to build muscle and relieve stress.


7Ft Olympic barbell bar




Olympic bumper weight plate

Are you not sure whether you should use those hard cast iron plates or the colorful Olympic bumper plates?

IFAST Olympic weight bumper plates bring you the best answer.

Our Olympic weight bumper plates have a higher center of gravity that prevents potential injury. Don't worry about the low center of gravity of the barbell and strain your back. The considerably reduced noise of Olympic bumper plates can be a blessing especially if they’re at home and you have kids, neighbors close by.


IFAST bumper plates



 Benefits of a Full Body Barbell Workout

  1. Efficient Use of Time: With a full body barbell workout, you can target multiple muscle groups in a single session. This means you can maximize your training time and achieve a complete workout in fewer sessions per week.

  2. Strength and Muscle Development: Barbell exercises engage large muscle groups, promoting overall strength gains and muscle growth. By incorporating compound movements, such as squats, deadlifts, and bench presses, you stimulate the body to release anabolic hormones, leading to greater muscle hypertrophy.

  3. Functional Strength: Full body barbell exercises mimic natural movement patterns and enhance functional strength. They improve your ability to perform daily activities, sports, and other physical tasks with ease.

  4. Increased Metabolic Rate: Barbell workouts, especially those that involve heavy compound lifts, can boost your metabolism for hours after your training session. This leads to increased calorie burn and supports weight management goals.

  5. Bone Density and Joint Health: Barbell exercises, which involve loading the skeletal system, help stimulate bone growth and increase bone density. They also strengthen the connective tissues around joints, reducing the risk of injuries.

Tips for Proper Form and Technique

  1. Start with a Warm-Up: Prior to your workout, perform a dynamic warm-up routine to increase blood flow, warm up your muscles, and improve joint mobility. Incorporate exercises such as arm circles, leg swings, and bodyweight squats.

  2. Focus on Proper Breathing: Maintain steady and controlled breathing throughout each exercise. Inhale before initiating the movement and exhale during the exertion phase.

  3. Maintain Proper Posture: Maintain a neutral spine and engage your core throughout the movements to ensure proper alignment and stability. Avoid excessive rounding or arching of the back.

  4. Use an Appropriate Weight: Choose a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as your strength progresses.

  5. Control the Movement: Focus on the eccentric (lowering) and concentric (lifting) phases of each exercise. Avoid using momentum or relying on other muscles to complete the movement.

  6. Keep the Barbell Aligned: Ensure that the barbell remains balanced and aligned with your body during exercises like squats, deadlifts, and lunges. This will help distribute the load evenly and reduce strain on specific muscle groups.

  7. Seek Professional Guidance: If you're new to barbell training or unsure about proper form, consider seeking guidance from a qualified personal trainer or strength coach. They can provide valuable feedback and help you optimize your technique.


Incorporating full-body barbell exercises into your fitness regimen can yield significant benefits in terms of strength, muscle growth, and overall physical performance. By targeting multiple muscle groups simultaneously, you can optimize your training time and achieve overall development. Follow the IFAST Full Body Barbell Workout Chart and get ready to transform your physique and take your health to new heights!

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