Workout plan: Six-move barbell complex

When you combine multiple compound movements into a continuous workout structure, you get a complex – a different way to train with weights that delivers muscle-building, strength and cardio benefits.

A barbell complex targets numerous different muscle groups in a short period of time. The combination of movements and the fluid nature of the complex means that is also a great way to improve neuromuscular coordination.

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

READ MORE | Are barbell complexes the workout you’ve been looking for?

How to do it

This barbell complex consists of six barbell exercises performed back to back without resting. 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 grabbing an Olympic bar with an overhand grip and deadlift into a standing position with your feet positioned shoulder-width apart.

The movements

Move 1: Bent over row. From the starting position bend your knees and flex your hips forward. Pull the bar from the fully extended hanging position to your upper waist. Return your arms to the fully extended position. Stand upright again and move directly into the next move…

Move 2: Front squat. Clean the bar on to the front of your shoulders. Keep your elbows up as you bend your knees forward. Allow your hips to bend back behind you. Keep your back straight and your knees pointed in the same direction as your feet. Descend until your thighs are just past parallel. Extend your knees and hips upward by driving through your heels until your legs are straight again.

Move 3: Push press. As you reach the top of the front squat use the momentum to press the bar upward until your arms are extended overhead. Lower the bar to the back of your neck.

Move 4: Good mornings. With your back straight and your knees slightly bent, bend your hips and lower your torso forward. Raise your torso back up again until your hips are extended.

Move 5: Squats. Bend your knees forward, while allowing your hips to bend back behind you. Keep your back straight and your knees pointed in the same direction as your feet. Descend until your thighs are just past parallel. Extend your knees and hips upward by driving through your heels until your legs are straight again.

Move 6: Barbell rear lunge. From the upright position step backwards with one leg while bending the supporting leg. Plant your forefoot far behind you on the floor. Lower your body by flexing the knee and hip of your supporting leg until the knee of your rear leg is just above the floor. Return to the upright position by extending the hip and knee of your forward supporting leg. Place your rear leg next to your supporting leg and repeat the movement with the opposite leg.

Targeted muscles

This six-move barbell complex is an intensive 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 stabilisers 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 stabilisers. Upper body assistance is provided by the deltoids, biceps brachii, and the long head of the triceps. Finally, the lower leg muscles, specifically the soleus and gastrocnemius (calf muscles), are also engaged to support the movements.

Form tips

1. If you are a beginner it is advised that you become proficient in each of the component moves before trying to complete then in succession as part of the barbell complex.
2. This intense barbell complex can be used several times per week to help build strength and conditioning.
3. The transition to each exercise move should be smooth and fluid.
4. Ensure that you are in the correct position before executing a move.