由 home-healthhaven 
While many workout routines focus solely on dumbbells or machines, it’s important to remember that barbells are equally valuable for any fitness regimen. The barbell isn’t outdated or useless. In fact, it’s a fantastic tool for getting in shape. That’s why we’ve put together a program that centers around the barbell to help you reach your fitness goals.
This routine is perfect for those who work out at home with just a barbell and some weight plates. It’s also easily adaptable for the gym. And don’t worry, using a barbell can still give you a comprehensive full-body workout.
### The Barbell Workout
This is a split-body workout designed to be done in two separate sessions each week. Depending on your fatigue level, you can perform it twice a week but make sure to rest at least two full days between repeating the same routine. Ideally, you could follow a Monday/Tuesday/Thursday/Friday schedule. You’ll need a few basic items for this workout, like a flat bench and a block of wood.
#### Lower Body
1. **Squats** – 4 sets of 8 to 12 reps
Be cautious if you don’t have a squat rack. Increase the reps if the weight is lighter or if getting into position is tough.
2. **Stiff-Legged Deadlifts** – 3 sets of 8 to 12 reps
3. **Lunges** – 2 sets of 8 to 12 reps
4. **Calf Raises** – 4 sets of 12 to 20 reps
Stand on a block of wood or use weight plates under your toes for a better stretch.
5. **Good Mornings** – 2 sets of 15 to 20 reps
6. **Twists** – 2 sets of 30 reps
With the barbell over your shoulders, twist slowly while sitting on the edge of the bench.
7. **Barbell Crunches** – 2 sets of 30 reps
Hold the barbell across your chest for added resistance.
#### Upper Body
1. **Bench Press** – 4 sets of 8 to 12 reps
2. **Pullovers** – 2 sets of 8 to 12 reps
Use a close grip and pull with slightly bent arms.
3. **Bent Rows** – 3 sets of 8 to 12 reps
4. **Military Press** – 3 sets of 8 to 12 reps
5. **Front Rows** – 3 sets of 8 to 12 reps
6. **Shrugs** – 2 sets of 8 to 12 reps
7. **Barbell Curls** – 2 sets of 8 to 12 reps
8. **Lying Triceps Extensions** – 2 sets of 8 to 12 reps
9. **Reverse Curls** – 2 sets of 8 to 12 reps
Give this barbell-only workout a try, and you’ll see just how versatile and effective a simple barbell can be for your fitness journey!