Build Muscle Fast With This 3 Move Barbell Workout

Workouts don’t need to be complicated and involve a lot of equipment. They just need to challenge you enough to fully work whatever muscle groups you are using and they shouldn’t take hours to complete. This 3 move barbell workout only involves one piece of equipment and shouldn’t take you longer than 20-30 minutes to complete. The weight used should be challenging and enough that you can lift it over your head without too much difficulty.

SQUAT JUMPS (Warm-Up)

This exercise will get your full body warmed up for the rest of the workout and you’ll be doing 2 sets of 15 reps.

How to do it: Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump and go straight into the next squat.

DEADLIFTS

You’ll start the main workout off with a solid strength builder that uses a lot of muscle groups and burns a lot of calories. You’ll do 3 sets of 12 reps.

How to do it: Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

MILITARY PRESS

This mostly upper body move with involve your shoulders and arms but will also use a lot of other muscle groups for stabilisation. You’ll do 3 sets of 10 reps.

How to do it: Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.

CLEAN AND PRESS

A kind of combination of the previous two exercises, this move has two parts and will see you get the bar up and over your head before returning the starting position. You’ll do 3 sets of 10 reps.

How to do it: Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.