Skip to main content

Free Same Day Shipping on orders over $100 when placed on business days before 5pm EST*

Supplement Categories

MENU

Compare
Barbell Workout: Ultimate Guide for Full-Body Muscle Growth

Barbell Workout: Ultimate Guide for Full-Body Muscle Growth

Posted by Leonard Shemtob on Apr 23, 2025

If you want to build muscle and get stronger, a barbell is one of the best tools you can use. With just one bar, you can train your entire body—chest, back, legs, arms, and more.

Whether you're working out at home or in the gym, barbell exercises can help you gain muscle, improve strength, and boost your fitness. In this guide, you’ll discover:

  1. The best barbell exercises for muscle growth
  2. Full-body workout plans for beginners and experts

Short Summary

  • Barbell workouts help build muscle and increase strength by working multiple muscles at once.
  • This article provides a full-body barbell workout suitable for beginners and experienced lifters.
  • The workout includes key exercises that target major muscle groups for balanced muscle growth.
  • Using proper form and gradually increasing weight is important for safe and effective training.
  • For better results, consider pairing your barbell workouts with our best muscle-supporting supplement, Anafuse. It can help with recovery and support your overall strength and growth goals.

Benefits of Barbell Workout

  • Work Many Muscles at Once: When you lift a barbell, you're not just working one small muscle. Exercises like squats and deadlifts make lots of different muscles work together at the same time. This means you get more bang for your buck with each exercise, building overall strength and muscle faster.
  • Build Real Strength: Barbells let you lift heavy weights. This heavy lifting is key to making your muscles stronger over time. As you get stronger, you can add more weight to the bar, constantly challenging your muscles to grow.
  • Lots of Different Exercises: You can do tons of different exercises with a barbell to work every part of your body. From your legs and back to your chest and shoulders, the barbell can help you target all your major muscle groups.
  • Helps Your Body Work Better Together: Because barbell exercises often involve your whole body, they help improve your balance and coordination. You learn to control your body as one strong unit.
  • Good for Long-Term Progress: It's easy to add small amounts of weight to a barbell as you get stronger. This steady progress, called progressive overload, is the most important thing for building muscle and strength in the long run.
  • Simple and effective: You don’t need fancy machines. Just a barbell and some weights are enough to get strong.
  • Great for beginners and pros: You can start light and slowly increase the weight as you get stronger.
  • Cost-Effective: You don’t need a lot of equipment to start a barbell training routine. A barbell and some weights are enough to get started, making it a cost-effective option compared to gym memberships or specialized equipment.
  • Space-Saving: Barbell workouts can be done in a small space, making them ideal for home workouts or when traveling.
  • Helps with fat loss: Strength training routine with a barbell boosts your metabolism, which helps burn more calories even after your workout.

Barbell Workout: Key Exercises for Full-Body Growth

To effectively target all major muscle groups for overall growth, a well-rounded barbell workout should include these fundamental exercises.

Lower Body Barbell Exercises

  1. Barbell Back Squats
  2. Barbell Deadlift
  3. Barbell Lunge

Upper Body Push Barbell Exercises

  1. Barbell Bench Press
  2. Barbell Overhead Press
  3. Close-Grip Bench Press

Upper Body Pull Barbell Exercises

  1. Barbell Bent-Over Row
  2. Barbell Upright Row
  3. Barbell Reverse Curl

Core & Full Body Barbell Exercises

  1. Barbell Rollout
  2. Barbell Russian Twist
  3. Barbell Thruster
  4. Barbell Clean and Press

Lower Body Barbell Exercises

1. Barbell Back Squats

The barbell back squat is widely considered the king of lower-body exercises. It's a compound movement that effectively targets the quadriceps, glutes, and hamstrings, while also engaging the core and lower back for stabilization.

By placing the barbell across your upper back, you can load significant weight, allowing for substantial muscle overload and growth.

  • How to do it:

    1. Stand with feet shoulder-width apart and barbell resting across your upper back.

    2. Keep your chest up and your core tight.

    3. Lower your body by bending your knees and hips, like you’re sitting in a chair.

    4. Go down until your thighs are at least parallel to the ground.

    5. Push through your heels to stand back up.

    6. Keep your back straight throughout the movement.

  • Muscles worked:

    • Quadriceps (front of thighs)

    • Glutes (butt muscles)

    • Hamstrings

    • Core

    • Lower back

  • Barbell Back Squat Variations:

    1. Front Squat: The barbell is held across the front of your shoulders, emphasizing your quadriceps and upper back.

    2. Overhead Squat: The barbell is pressed overhead and held there as you squat, challenging your core, shoulders, and mobility.

    3. Box Squat: You squat down to a box or bench, which helps with depth control and explosiveness.

2. Barbell Deadlift

The barbell deadlift is a classic strength exercise that targets the entire posterior chain, including your back, glutes, and hamstrings. It involves lifting a barbell from the ground to a standing position, using a hip hinge movement.

Deadlifts are known for their ability to build raw strength and muscle mass, as well as improve posture and grip strength. Because the deadlift allows you to lift heavy weights, it stimulates muscle growth across multiple muscle groups.

  • How to do it:

    1. Stand with your feet hip-width apart, toes under the barbell.

    2. Bend at your hips and knees to grip the bar with your hands just outside your knees.

    3. Keep your back flat, chest up, and shoulders slightly in front of the bar.

    4. Brace your core, then push through your heels and extend your hips and knees to lift the bar.

    5. Stand up straight, locking your hips and knees at the top.

    6. Lower the bar back to the ground by hinging at your hips and bending your knees.

  • Muscles Worked:

    • Hamstrings

    • Glutes

    • Quadriceps

    • Calves

    • Lower back and upper back (including traps and lats)

    • Core (abdominals and obliques)

    • Forearms and grip

  • Barbell Deadlift Variations:

    1. Conventional Deadlift: The standard form, targeting the whole posterior chain.

    2. Romanian Deadlift: Focuses on the hamstrings and glutes with less knee bend and a greater hip hinge.

    3. Sumo Deadlift: Uses a wider stance and a more upright torso, reducing lower back strain and emphasizing inner thighs and glutes.

    4. Single-Leg RDL: Performed on one leg; improves balance and fixes strength imbalances.

    5. Deficit RDL: Stand on a platform for a deeper stretch; increases range of motion.

3. Barbell Lunge

The barbell lunge is a single-leg exercise that works each leg individually, helping improve balance, coordination, and overall leg strength. Lunges challenge your muscles in a different way than squats and deadlifts, helping to correct muscle imbalances and improve functional movement. This exercise is highly effective for targeting the legs and glutes, and it also engages your core for balance.

  • How to do it:

    1. Stand upright with a barbell resting on your upper back.

    2. Step forward with one leg, keeping your torso upright.

    3. Lower your hips until both knees are bent at about 90 degrees (your back knee should hover just above the floor).

    4. Push through your front heel to return to the starting position.

    5. Repeat on the other leg, alternating sides.

  • Muscles Worked:

    • Quadriceps

    • Glutes (gluteus maximus, medius, and minimus)

    • Hamstrings

    • Calves

    • Adductors (inner thighs)

    • Core (for stability)

  • Barbell Lunge Variations:

    1. Forward Lunge: Step forward into a lunge, working quads, glutes, and hamstrings.

    2. Reverse Lunge: Step backward instead of forward, often easier on the knees and shifts focus to the glutes and hamstrings.

    3. Walking Lunge: Alternate lunges while moving forward, increasing balance and coordination demands.

    4. Bulgarian Split Squat: Back foot elevated on a bench; targets glutes and quads intensely.

Upper Body Push Barbell Exercises

Upper body push exercises focus on muscles that help you push weight away from your body, like your chest, shoulders, and triceps. These movements are essential for building upper-body strength, improving posture, and increasing pushing power. Barbell push exercises allow you to lift heavy and progress steadily over time.

1. Barbell Bench Press

The barbell bench press is a cornerstone exercise for developing the chest muscles (pectorals), as well as significantly engaging the anterior deltoids (front shoulders) and triceps. It involves lying on a bench and pressing a loaded barbell away from your chest until your arms are fully extended.

This compound movement allows you to lift heavy weights, promoting muscle growth and upper body strength. The bench press also helps improve pushing power, useful in sports and daily activities.

  • How to do it:

    1. Lie flat on a bench with your feet firmly on the floor.

    2. Grip the barbell slightly wider than shoulder-width apart.

    3. Unrack the bar and lower it slowly to your mid-chest while keeping your elbows at about a 45-degree angle.

    4. Press the bar upward until your arms are fully extended.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Pectoralis major (chest)

    • Anterior deltoids (front shoulders)

    • Triceps brachii (back of the arms)

    • Serratus anterior (side of the ribs)

  • Barbell Bench Press Variations:

    1. Incline Barbell Bench Press: Performed on a bench set at a 20–40-degree incline, this variation shifts emphasis to the upper chest and front shoulders. The higher the angle, the more the shoulders are engaged.

    2. Decline Barbell Bench Press: Done on a decline bench, this targets the lower portion of the chest more than the flat bench.

    3. Close-Grip Barbell Bench Press: Hands are placed closer together, increasing triceps involvement and reducing chest emphasis.

    4. Wide-Grip Barbell Bench Press: A wider grip increases chest activation and allows for heavier loads, often used in powerlifting.

    5. Paused Bench Press: Pause at the bottom of the movement (bar on chest) for 2–5 seconds to increase time under tension and eliminate momentum, building strength.

2. Barbell Overhead Press

The barbell overhead press, also known as the shoulder press or military press, is a fundamental exercise for building strong and functional shoulders (primarily the anterior and medial deltoids), as well as engaging the triceps and upper trapezius.

This exercise builds strength for everyday pushing motions, like lifting objects overhead. It can be done standing or seated, but standing variations are great for total-body coordination.

  • How to do it:

    1. Stand with your feet shoulder-width apart and hold the barbell at shoulder height with your palms facing forward.

    2. Keep your core tight and chest up.

    3. Press the barbell straight overhead until your arms are fully extended.

    4. Slowly lower the barbell back down to shoulder height with control.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Deltoids (shoulders)

    • Triceps brachii

    • Upper chest (clavicular head of pectoralis major)

    • Trapezius (upper back)

    • Core muscles (for stability)

  • Barbell Overhead Press Variations:

    1. Seated Barbell Overhead Press: Performed sitting down, this removes lower body assistance and isolates the shoulders and triceps.

    2. Push Press: Add a slight knee bend and use leg drive to help press the bar overhead, allowing heavier loads and more power development.

    3. Behind-the-Neck Press: The bar is lowered behind the head, increasing shoulder activation (should be done with caution and proper mobility).

    4. Z Press: Performed seated on the floor with legs extended, this variation increases core and shoulder stability demands.

3. Close-Grip Bench Press

The close-grip bench press looks like the regular bench press but focuses more on the triceps. It’s a great way to build arm strength and size, while still involving the chest and shoulders. Many lifters use this as an accessory exercise to boost their pressing power.

  • How to do it:

    1. Lie on a bench and grip the barbell with your hands about shoulder-width apart or slightly narrower.

    2. Lower the barbell to your chest, keeping your elbows close to your body.

    3. Press the barbell back up to full arm extension.

  • Muscles Worked:

    • Triceps brachii

    • Pectoralis major

    • Anterior deltoids

  • Barbell Close-Grip Bench Press Variations:

    1. Feet-Up Close-Grip Press: Lifting your feet off the floor increases core engagement and stability.

    2. Board Press: Pressing to a board on your chest limits range of motion, focusing on triceps lockout strength.

    3. Spoto Press: Pause the bar just above the chest for increased tension and control.

Upper Body Pull Barbell Exercises

Upper body pull exercises focus on the muscles that help you pull weight toward your body, like the back and biceps. These movements are important for building a strong, balanced upper body and improving posture.

1. Barbell Bent-Over Row

The barbell bent-over row is a fundamental exercise for developing thickness and strength in the upper and middle back. It involves bending at the hips with a slight bend in the knees while pulling the barbell toward your lower chest or upper abdomen. This compound movement also engages the biceps and core, making it a powerful exercise for overall upper-body development.

  • How to do it:

    1. Stand with your feet shoulder-width apart and barbell in front of you.

    2. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor.

    3. Grip the bar with your hands just outside your knees.

    4. Pull the bar toward your lower chest or upper stomach.

    5. Squeeze your shoulder blades together at the top.

    6. Lower the bar slowly back down and repeat.

  • Muscles Worked:

    • Latissimus dorsi (lats)

    • Rhomboids

    • Trapezius (middle and lower traps)

    • Posterior deltoids (rear shoulders)

    • Biceps brachii

    • Erector spinae (lower back)

    • Core muscles (for stability)

  • Barbell Bent-Over Row Variations:

    1. Pendlay Row: Start each rep with the barbell on the floor, pulling explosively to your torso and resetting after every rep. This variation emphasizes power and reduces lower back fatigue.

    2. Underhand (Reverse Grip) Bent-Over Row: Use a supinated grip (palms facing up) to target the lower lats and biceps more.

    3. Wide-Grip Bent-Over Row: Take a wider grip on the bar to increase activation of the upper back and rear delts.

    4. Yates Row: Use an underhand grip and keep your torso at a higher angle (about 45 degrees), focusing on the upper back and biceps.

2. Barbell Upright Row

The barbell upright row is an effective exercise for targeting the shoulders and upper traps. It involves lifting the barbell vertically in front of your body to chest or collarbone height.

This movement helps build shoulder width and trap strength, but should be performed with proper form to avoid shoulder discomfort.

  • How to do it:

    1. Stand with your feet shoulder-width apart and hold the barbell with a close, overhand grip (hands about shoulder-width apart).

    2. Keep your chest up and core tight.

    3. Pull the barbell straight up toward your collarbone, leading with your elbows.

    4. Pause briefly at the top, then lower the barbell back down slowly.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Deltoids (especially lateral/side delts)

    • Trapezius (upper traps)

    • Biceps brachii

    • Forearms

  • Barbell Upright Row Variations:

    1. Wide-Grip Upright Row: Use a wider grip to shift emphasis to the deltoids and upper traps while reducing biceps involvement.

    2. Narrow-Grip Upright Row: A closer grip increases range of motion and biceps activation.

3. Barbell Reverse Curl

Though primarily an arm exercise, the barbell reverse curl targets the brachialis and forearm muscles, which support pulling strength and grip. It involves curling the barbell with an overhand grip, emphasizing the muscles on the top of your forearm.

  • How to do it:

    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands shoulder-width apart.

    2. Keep your elbows close to your sides.

    3. Curl the barbell upward by bending your elbows, keeping your wrists straight.

    4. Lower the barbell back down with control.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Brachialis (underneath the biceps)

    • Biceps brachii (to a lesser extent)

    • Forearm extensors

  • Barbell Reverse Curl Variations:

    1. EZ-Bar Reverse Curl: Use an EZ-curl bar for a more comfortable grip and reduced wrist strain.

    2. Dumbbell Reverse Curl: Perform the movement with dumbbells for unilateral work and grip variety.

Core & Full Body Barbell Exercises

Core and full-body barbell exercises are essential for building overall strength, stability, and coordination. These movements engage multiple muscle groups simultaneously, including your core muscles, which are crucial for balance, posture, and injury prevention. Incorporating core and full-body barbell exercises into your routine helps improve athletic performance and functional fitness.

1. Barbell Rollout

The barbell rollout is a challenging core exercise that strengthens your abdominals, lower back, and shoulders. It requires you to roll the barbell forward while keeping your body straight, engaging your entire core to prevent sagging or arching. This barbell movement improves core endurance and stability, which is vital for heavy lifts and athletic movements.

  • How to do it:

    1. Kneel on the floor with the barbell in front of you, loaded with weight plates that can roll smoothly.

    2. Grip the barbell with both hands, shoulder-width apart.

    3. Slowly roll the barbell forward, extending your arms and keeping your core tight.

    4. Go as far as you can without letting your lower back sag.

    5. Use your core to pull the barbell back to the starting position.

    6. Repeat for the desired number of reps.

  • Muscles Worked:

    • Rectus abdominis (front abs)

    • Obliques (side abs)

    • Erector spinae (lower back)

    • Shoulders and arms (stabilizers)

  • Barbell Rollout Variations:

    1. Kneeling Barbell Rollout: The standard version is performed from the knees, suitable for most fitness levels.

    2. Standing Barbell Rollout: Performed from a standing position for advanced core strength and stability.

    3. Single-Arm Barbell Rollout: Use one arm to roll the barbell, increasing difficulty and engaging anti-rotation core muscles.

2. Barbell Russian Twist

The barbell Russian twist targets the obliques and helps improve rotational core strength. Holding a barbell adds resistance, making the exercise more challenging and effective for building a strong, stable midsection.

  • How to do it:

    1. Sit on the floor with your knees bent and feet slightly elevated.

    2. Hold a barbell plate or a light barbell across your chest.

    3. Lean back slightly, keeping your back straight and core engaged.

    4. Twist your torso to the right, then to the left, moving the barbell across your body.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Obliques

    • Rectus abdominis

    • Transverse abdominis

    • Hip flexors

  • Barbell Russian Twist Variations:

    1. Seated Barbell Russian Twist: Sit on the floor and twist the barbell side to side, keeping your feet elevated.

    2. Standing Barbell Russian Twist (Landmine Twist): Hold one end of the barbell (landmine setup) and rotate your torso side to side for a standing, full-body twist.

    3. Weighted Plate Russian Twist: Hold a weight plate or dumbbell instead of a barbell for a different grip and resistance.

    4. Feet-Elevated Russian Twist: Elevate your feet to increase core engagement and balance demands.

3. Barbell Thruster

The barbell thruster is a powerful full-body exercise that combines a front squat with an overhead press. It works your legs, shoulders, core, and arms in one fluid movement, making it excellent for building strength, power, and cardiovascular endurance.

  • How to do it:

    1. Start with the barbell resting on your front shoulders in a front rack position.

    2. Perform a full front squat by bending your knees and hips, keeping your chest up.

    3. As you stand up from the squat, press the barbell overhead until your arms are fully extended.

    4. Lower the barbell back to the front rack position with control.

    5. Repeat for the desired number of reps.

  • Muscles Worked:

    • Quadriceps

    • Glutes

    • Shoulders (deltoids)

    • Triceps

    • Core (for stability)

    • Lower back

  • Barbell Thruster Variations:

    1. Dumbbell Thruster: Use dumbbells instead of a barbell for unilateral work and a different range of motion.

    2. Single-Arm Barbell Thruster: Perform the thruster with one arm to challenge stability and core control.

4. Barbell Clean and Press

The barbell clean and press is a classic Olympic lift that works your entire body. It involves lifting the barbell from the floor to your shoulders (clean) and then pressing it overhead. This explosive movement builds strength, power, and coordination across multiple muscle groups.

  • How to do it:

    1. Stand with your feet hip-width apart and the barbell on the floor.

    2. Bend at your hips and knees to grip the barbell with hands shoulder-width apart.

    3. Explosively lift the barbell by extending your hips and knees, pulling it up to your shoulders.

    4. Quickly rotate your elbows under the bar to catch it in the front rack position.

    5. From here, press the barbell overhead until your arms are fully extended.

    6. Lower the barbell back to your shoulders, then to the floor.

    7. Repeat for the desired number of reps.

  • Muscles Worked:

    • Quadriceps

    • Hamstrings

    • Glutes

    • Shoulders

    • Triceps

    • Upper back

    • Core

  • Barbell Clean and Press Variations:

    1. Push Press: Use a slight knee bend to help drive the bar overhead, allowing for heavier loads and more power development.

    2. Split Jerk: After cleaning the bar, use a split stance to catch the bar overhead, focusing on explosive power and coordination.

    3. Hang Clean and Press: Start the clean from a standing position (bar at thighs) rather than the floor for a shorter range of motion and faster reps.

Sample Barbell Workout Routines

The following are example barbell workout routines designed for different experience levels. Remember to always prioritize proper form over lifting heavy weights and to warm up thoroughly before each workout and cool down afterward.

Adjust the weight, sets, and reps based on your individual strength and fitness level. Listen to your body and allow for adequate rest time between sets (typically 60-90 seconds for compound exercises and 45-60 seconds for others).

1. Beginner Full-Body Barbell Routine

This routine focuses on fundamental compound movements to build a solid foundation of strength and muscle.

  • Workout A:

    • Barbell Back Squats: 3 sets of 8-12 repetitions

    • Barbell Bench Press: 3 sets of 8-12 repetitions

    • Barbell Bent-Over Rows: 3 sets of 8-12 repetitions

    • Overhead Press (Standing): 3 sets of 8-12 repetitions

    • Barbell Rollouts (on knees): 2-3 sets of as many repetitions as possible (AMRAP) with good form

  • Workout B:

    • Deadlifts: 1 set of 5 repetitions (focus on perfect form)

    • Barbell Front Squats: 3 sets of 8-12 repetitions

    • Incline Barbell Bench Press: 3 sets of 8-12 repetitions

    • Pendlay Rows: 3 sets of 8-12 repetitions

    • Barbell Russian Twists: 3 sets of 15-20 repetitions per side

    Note: Alternate between Workout A and Workout B on your training days. For example, Week 1 could be A, B, A; Week 2 could be B, A, B.

2. Advanced Barbell Split Routine (4+ days per week)

This routine splits the training into upper and lower body days to allow for more focused volume on specific muscle groups. This requires more training days per week.

  • Lower Body Day:

    • Barbell Low-Bar Squats: 3-4 sets of 4-8 repetitions

    • Romanian Deadlifts (RDLs): 3-4 sets of 8-12 repetitions

    • Barbell Front Squats: 3 sets of 6-10 repetitions

    • Barbell Lunges: 3 sets of 8-12 repetitions per leg

    • Calf Raises (can be done with a barbell across the back): 3-4 sets of 12-15 repetitions

  • Upper Body Push Day:

    • Barbell Bench Press: 3-4 sets of 3-8 repetitions

    • Incline Barbell Bench Press: 3-4 sets of 6-10 repetitions

    • Standing Overhead Press (Strict): 3-4 sets of 5-10 repetitions

    • Close-Grip Bench Press: 3 sets of 8-12 repetitions

  • Lower Body Focus (Variation):

    • Deadlifts: 3-5 sets of 1-5 repetitions

    • Barbell Back Squats (Tempo): 3-4 sets of 6-10 repetitions

    • Stiff-Legged Deadlifts: 3 sets of 10-15 repetitions

    • Barbell Step-Ups: 3 sets of 10-15 repetitions per leg

  • Upper Body Pull Day:

    • Barbell Bent-Over Rows (Heavy): 3-4 sets of 5-8 repetitions

    • Pendlay Rows: 3-4 sets of 5-8 repetitions

    • Underhand Barbell Rows: 3 sets of 8-12 repetitions

    • Face Pulls (with cables or bands): 3-4 sets of 15-20 repetitions

    Note: This is just an example split. You can adjust the exercises and the order based on your preferences and weaknesses. Ensure adequate recovery between training sessions for each muscle group.

Best Supplements to Support Your Barbell Workout

1. AnaFuse by Vital Alchemy

AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a natural, non-hormonal supplement formulated to support muscle growth and recovery during resistance training. It contains a blend of ingredients such as Epicatechin, HICA, Quercetin, Eriobotrya Japonica, Turkesterone, Leucine, and Vitamin D3. The formula is designed to promote lean muscle mass, enhance protein synthesis, and support muscle endurance and post-workout recovery.

Key Benefits

  • It helps you gain muscle.
  • It doesn’t cause extra water weight.
  • It may help lower body fat.
  • It supports better muscle endurance.
  • It can improve your strength.
  • It supports bigger muscle pumps during workouts.
  • It may help control myostatin, a muscle growth blocker.
  • It helps you recover faster after training.
  • It can reduce soreness after workouts.

Key Ingredients

  • Epicatechin
  • Ajuga Turkestanica
  • HICA
  • Eriobotrya Japonica
  • Vitamin D3
  • Quercetin

Customer Reviews

Anafuse review

"So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide."

-Brian G.

Excellent

"Provides the ability to progress faster."

-Scott C.

GREAT PRODUCT

"GREAT PRODUCT Increased strength, fat loss and *********** gain. All in one. Very good product that I would recommend"

-STEPHAN

2. Pepti-Bolic by SNS

Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural supplement developed to support lean muscle growth, strength, endurance, and recovery. The formula features clinically researched peptides, PeptiStrong® and DL-185™, which have been studied for their potential to enhance muscle protein synthesis, promote muscle repair, and reduce muscular fatigue.

PeptiStrong® is derived from plant-based sources and is designed to provide anabolic support without the use of hormones or stimulants. DL-185™ is a form of di-leucine included to optimize protein synthesis and muscle maintenance.

Key Benefits

  • It helps increase lean muscle mass while supporting a more balanced body shape.
  • It plays a role in boosting strength and overall workout output.
  • It may lower fatigue during training and assist in faster post-exercise recovery.
  • It helps preserve muscle tissue when cutting calories or during the aging process.

Key Ingredients

3. Wild Thing by Assault Labs

Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that combines amino acids, creatine, and other nutrients to support muscle performance and energy during training. It includes a mix of nootropic ingredients intended to enhance focus and mental clarity while working out.

The formula also features a multi-source caffeine blend—ZumXR®, Infinergy®, and other forms—designed to provide both quick and extended-release energy. This blend aims to support steady performance, improve workout intensity, and contribute to muscle pumps and endurance.

Key Benefits

  • It helps increase your strength and energy.
  • It improves muscle pump and endurance.
  • It helps improve your focus and overall mode.
  • It reduces muscle fatigue.
  • It helps boost blood flow.
  • It helps accelerate muscle recovery.
  • It enhances cognitive function.

Key Ingredients

  • DiCitrulline Malate/Infinergy®
  • Beta Alanine
  • Alpha-Glyceryl Phosphoryl Choline
  • Creatine Anhydrous
  • Agmatine Sulfate
  • L­-Glutamine
  • Choline Bitartrate
  • Caffeine Anhydrous
  • L­-Tyrosine
  • L-Norvaline
  • ZumXR®
  • Huperzine A
  • Infinergy®
  • Cocoabuterol®
  • Thinkamine®

Customer Reviews

Wild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

-Ivan S.

Wild Thing

"Good flavor and great energy boost."

-Paige T.

Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is formulated to support muscle growth, recovery, and endurance. It features a clinically validated 2:1:1 ratio of branched-chain amino acids (Leucine, Isoleucine, and Valine) combined with Bio-Gro’s bioactive peptides. The formula also includes glutamine and CocoDrate, a hydration and electrolyte complex derived from coconut water, to aid in muscle recovery and hydration.

Key Benefits

  • It enhances your performance.
  • It accelerates your muscle recovery and reduces muscle soreness.
  • It improves muscle growth and development.

Key Ingredients

  • Branched Chain Amino Acids (BCAAs)
  • Bio-Active Peptides extracted from Colostrum
  • Glutamine
  • Taurine
  • Raw Coconut Water Powder
  • Electrolytes

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

5. Alpha Lion SuperHuman Post

Alpha Lion SuperHuman Post

SuperHuman Post is a post-workout supplement formulated to support recovery and muscle growth. It includes ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®, which are commonly used to help with muscle repair, nutrient uptake, and replenishment after training. The blend is designed to assist in the recovery process and may help reduce downtime between workouts, supporting consistent performance in the gym.

Key Benefits

  • This supplement enhances your muscle growth.
  • It accelerates your muscle recovery.
  • It increases your strength.
  • It helps replenish lost electrolytes and supports better hydration.
  • It also reduces your muscle cramps.

Key Ingredients

  • Creatine Monohydrate
  • Betaine Anhydrous
  • Velositol®
  • AstraGin®
  • Electrolytes (Sodium, Potassium, Calcium)

FAQs: Barbell Workout

Q: How often should I do barbell workouts? 

  • Beginners: 3x/week (full-body) 
  • Intermediate: 4x/week (upper/lower split) 
  • Advanced: 5-6x/week (specialized programs) 

Q: Can you build muscle with just barbells? 

A: Absolutely. Barbells allow progressive overload (lifting heavier over time), which is key for muscle growth. Compound lifts like squats and deadlifts work multiple muscle groups at once. 

Q: What’s better: barbells or dumbbells? 

  • Barbells: Lift heavier, better for strength/compound moves. 
  • Dumbbells: More range of motion, unilateral work. 

Q: How heavy should I lift? 

  • Strength: 3-6 reps (85-90% 1RM) 
  • Hypertrophy: 8-12 reps (70-80% 1RM) 
  • Endurance: 15+ reps (50-60% 1RM) 

Q: Is a barbell workout good for beginners? 

A: Yes! Start with light weights to master form. Focus on compound lifts (squats, presses, rows) 2-3x/week. 

Q: Do I need a gym to do barbell workouts? 

A: Not necessarily. While gyms have a wide range of barbells and plates, you can perform effective barbell workouts at home if you have a barbell, weight plates, and a sturdy rack or bench. Many exercises can be done with minimal equipment.

Q: Can barbell workouts help with weight loss? 

A: Yes! Barbell workouts build muscle, which boosts your metabolism. Compound lifts like barbell squats and deadlifts also burn a lot of calories and improve overall fitness, supporting fat loss. 

Final Thoughts

Barbell workouts cover a lot in just one tool. From building strength to shaping muscle, the exercises stay simple but effective. With the right routine, almost every major muscle group gets trained. The same bar can work for beginners and experienced lifters alike.

Each movement adds something different to your overall progress. A barbell workout doesn’t need to be complicated to work. Just a few solid exercises, done right, can go a long way.

Sources:

  • https://www.garagegymreviews.com/full-body-barbell-workout 
  • https://barbend.com/best-barbell-exercises/ 
  • Hernández-Belmonte, A., Martínez-Cava, A., Buendía-Romero, Á., Franco-López, F., & Pallarés, J. G. (2023). Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth. Medicine and science in sports and exercise, 55(12), 2316–2327. https://doi.org/10.1249/MSS.0000000000003271
  • Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
  • Mausehund, L., Skard, A. E., & Krosshaug, T. (2019). Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. Journal of strength and conditioning research, 33 Suppl 1, S85–S94. https://doi.org/10.1519/JSC.0000000000002617
  • American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
  • Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of strength and conditioning research, 29(10), 2954–2963. https://doi.org/10.1519/JSC.0000000000000958

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.

!