It’s been a while since we’ve done a barbell-only workout! These types of workouts tend to be my favorite for many reasons:
- You have control over your range of motion throughout the exercise. This includes both longer and shorter ranges of motion, and it includes adjusting the bar path to accommodate your training goals and/or working around any potential injuries.
- You can control the angles of your upper and lower body. For example, you can stand more upright to target a different muscle or region of a muscle.
- You have control over your weight distribution, which allows you to also hit different muscle groups.
- You can train almost anywhere!
This workout is going to hit every muscle in the legs, along with indirectly training the upper body. It can also be done in 45 minutes or less, so you can build a superhero body without spending hours in the gym.
The workout:
- Zercher squat 3-4×8
- Reverse lunge 3×8-10 (each)
- Good morning 3×12-15
- Heel elevated hack squat 3×8-10
- Barbell calf raise 3×15-20
Of course, sets and reps are dependent upon your goals, recovery, and your weekly volume. The ranges above are just a recommendation! This workout can be done 1-2 times per week, if you’d like. As with anything, gauge your recovery and keep track of your volume. If you want to make gains, add weight or increase rep volume each week – usually a 5-10% increase in either weights used or in reps will be good for making progress. Training blocks can go from 4 weeks to 12 weeks with a deload for 5-7 days between blocks. This allows recovery and allows the muscles to be re-sensitized to weight training. This means you can begin your next block at a lower volume and still get great results. So, you don’t have to perpetually increase weights and volume.
If you want a separate video on this (or on any other topic), please let me know in the comments below.
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