{"id":45357,"date":"2022-07-28T23:59:46","date_gmt":"2022-07-28T23:59:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45357"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"barbell-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/","title":{"rendered":"Barbell Workout Plan For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Which_Barbell_Exercises_Can_You_Do_To_Build_Strength_And_Muscle\" >Which Barbell Exercises Can You Do To Build Strength And Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Compound_Exercises\" >Compound Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Isolation_Exercises\" >Isolation Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#How_To_Use_This_Workout_Plan\" >How To Use This Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Day_1_Lower_Body_Workout\" >Day 1: Lower Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Day_2_Upper_Body_Workout\" >Day 2: Upper Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Day_3_Full_Body_Workout\" >Day 3: Full Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Choosing_Your_Starting_Weight\" >Choosing Your Starting Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Step_1_Master_Proper_Form\" >Step 1: Master Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Step_2_Determine_Your_Base_Weight\" >Step 2: Determine Your Base Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Step_3_Determine_Your_Starting_Weight\" >Step 3: Determine Your Starting Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Step_4_Progressively_Overload\" >Step 4: Progressively Overload<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#How_To_Execute_Aa_Safe_And_Effective_Workout\" >How To Execute Aa Safe And Effective Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Back_Squat\" >Back Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Deadlift\" >Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Bent-Over_Barbell_Row\" >Bent-Over Barbell Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Barbell_Glute_Bridges\" >Barbell Glute Bridges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Safety_Tips_For_Your_Barbell_Workout\" >Safety Tips For Your Barbell Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Use_A_Spotter\" >Use A Spotter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#Stretching\" >Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The humble barbell is often overlooked in favor of flashier and more trendy workout equipment. But don&#8217;t be fooled\u2014the barbell is a versatile and incredibly effective tool for strength training, whether you&#8217;re a beginner or a seasoned athlete.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just getting started with strength <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">training<\/a>, this barbell workout plan for beginners is the perfect way to get started. With just a few basic exercises, you can build strength, gain muscle, and improve your overall fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get to the nitty gritty of a barbell-only full body workout plan, let&#8217;s go through a quick review of the most important exercises you&#8217;ll be doing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Barbell_Exercises_Can_You_Do_To_Build_Strength_And_Muscle\"><\/span><strong>Which Barbell Exercises Can You Do To Build Strength And Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two fundamental types of exercises you can do with a barbell:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Compound_Exercises\"><\/span><strong>Compound Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound movements are multi-joint exercises that work multiple muscle groups simultaneously. These exercises are incredibly effective for building strength and muscle because they allow you to move heavy weights and recruit more muscles than isolation exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, they are functional in nature meaning they transfer well to everyday activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common compound exercises are variations of the squat, deadlift, overhead press, and bench press. These exercises should form the foundation of any barbell workout plan.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Isolation_Exercises\"><\/span><strong>Isolation Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Isolation exercises are single-joint movements that target a specific muscle group. They are often used as a way to finish off a workout by targeting muscles that may have been under-stimulated by the compound exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common isolation exercises include <a href=\"https:\/\/betterme.world\/articles\/emom-workouts\/\">bicep curls<\/a>, tricep extensions, and lateral raises.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/grip-strength-workout\/\">Grip Strength Workout For Maximal Hand And Forearm Strength<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-43406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/20-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/20.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/20-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/20.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/20.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Use_This_Workout_Plan\"><\/span><strong>How To Use This Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This workout plan is designed for beginners who are just getting started with strength training. It uses a 3-day split, meaning that you will train different muscle groups on different days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On day 1, you&#8217;ll train <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">your lower body<\/a>. On day 2, you&#8217;ll\u00a0 train your upper body\u00a0 On day 3, you&#8217;ll do a full-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll perform each exercise for 3 sets of 8-10 reps. This is a great starting point for beginners, but feel free to adjust the volume and intensity as you see fit.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body_Workout\"><\/span><strong>Day 1: Lower Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute Bridges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body_Workout\"><\/span><strong>Day 2: Upper Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent over rows: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pullups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Full_Body_Workout\"><\/span><strong>Day 3: Full Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Press: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent over rows:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pullups: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 reps<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-42483 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1024x576.png\" alt=\"barbell workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choosing_Your_Starting_Weight\"><\/span><strong>Choosing Your Starting Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Use the following steps to help <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts\/\">you choose<\/a> an appropriate starting weight for your new workout routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Master_Proper_Form\"><\/span><strong>Step 1: Master Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining proper form throughout your workout prevents injury and ensures that you&#8217;re getting the most out of your exercises (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-preventing-injury\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Before adding weight to any movement, use bodyweight exercises to perfect your form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also perfect your form using &#8220;zero weight&#8221; or &#8220;empty bar&#8221; exercises. These exercises are performed using a barbell with no weight added.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Determine_Your_Base_Weight\"><\/span><strong>Step 2: Determine Your Base Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by finding a weight that you can safely and effectively perform 12-15 reps with, without breaking form. This is typically referred to as your base weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Determine_Your_Starting_Weight\"><\/span><strong>Step 3: Determine Your Starting Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you can easily do 15 reps in good form, that weight is too light to stimulate muscle growth. Add 5-10 pounds at a time until you find a weight that is challenging but still allows you to maintain <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\">proper form<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is to push your muscles to failure, meaning you can&#8217;t do another rep without breaking form. Your starting weight will be the one you can perform 8-10 reps with.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Progressively_Overload\"><\/span><strong>Step 4: Progressively Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve found a starting weight that works for you, it&#8217;s important to progressively overload your muscles by gradually increasing the amount of weight you&#8217;re lifting. This will help you see results and avoid plateaus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">Each time<\/a> you hit your max rep range for an exercise (12-15 reps), increase the weight by 5-10 pounds the next time you do that exercise. For example, if you&#8217;re currently lifting 50 pounds for 12-15 reps on the bench press, your next workout should be 54-60 pounds for 8-10 reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressively overload gradually; take at least 1-2 weeks in between weights so that your muscles are capable of handling more stress.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-hungry-after-working-out\/\">Why Am I Not Hungry After Working Out?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-41479 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1024x576.png\" alt=\"barbell workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Execute_Aa_Safe_And_Effective_Workout\"><\/span><strong>How To Execute Aa Safe And Effective Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to safely execute the barbell exercises detailed in the beginner <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">workout plan<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back_Squat\"><\/span><strong>Back Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The back squat works the biggest muscles in your body (the quads, glutes, and hamstrings), making it a great exercise for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go under the bar and place it across the back of your shoulders. It should rest it on your traps (these are the muscles between your neck and shoulders).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with your hands shoulder-width apart. Both hands should face forward and elbows should point outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar by straightening your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step back with each foot and position them shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips until your thighs are parallel to the ground, then drive up through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine straight and core braced throughout the movement.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Deadlift\"><\/span><strong>Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The deadlift is a great exercise for working the posterior chain (the muscles on the backside of your body), making it essential for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Approach the bar so that it&#8217;s centered over your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and knees and grab the bar with an overhand, shoulder-width grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back in its natural arch, drive your heels into the ground and lift your torso until you&#8217;re standing upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your shoulder blades back and down and arch your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and lower the bar to the floor.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><strong>Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bench press is a great exercise for working the chest, shoulders, and triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back on a flat bench with feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back and grip the bar with hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the bar touches your body, drive your feet hard into the floor and press the bar back up.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"barbell workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bent-Over_Barbell_Row\"><\/span><strong>Bent-Over Barbell Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bent-over row is a great exercise for working the lats, traps, and biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell with an overhand grip and bend at the hips to lower your torso until it&#8217;s almost parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your knees to bend slightly as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back in its natural arch, drive your heels into the floor and lift your torso until you&#8217;re standing upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar up to your upper abdomen, leading with your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and lower the bar to the floor.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><strong>Overhead Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead press is a great exercise for working the shoulders, triceps, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the barbell in the rack at about shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands shoulder-width apart and palms facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and lower it to your collarbone, tucking your elbows about 45 degrees to your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, press the bar overhead, extending your elbows and locking out your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and lower the bar back to your collarbone.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Glute_Bridges\"><\/span><strong>Barbell Glute Bridges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The barbell glute bridge is a great exercise for working the glutes, hamstrings, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with feet flat on the floor and a barbell across your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and drive your heels into the floor to raise your hips and lower back off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the lift, then slowly lower your hips back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"barbell workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_Your_Barbell_Workout\"><\/span><strong>Safety Tips For Your Barbell Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know some of the best exercises to include in your barbell workout, it&#8217;s important to review some safety tips to help prevent injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Spotter\"><\/span><strong>Use A Spotter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A spotter is someone who stands nearby to help you with the barbell if you start to lose control of it. When lifting heavy weights, it&#8217;s always best to have a spotter on hand in case you need help.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before starting your workout, it&#8217;s important to warm up your muscles. A simple way to do this is to perform the exercises with lighter weights before moving on to the heavier weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will help your muscles gradually adjust to the increased workload and prevent injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stretching\"><\/span><strong>Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your muscles are warm, it&#8217;s important to stretch. Stretching helps improve range of motion and can prevent injury. Dynamic stretching is especially beneficial before a workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell workouts are a great way to build muscle and strength. They can be performed at home or in the gym and are suitable for all fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When starting a barbell workout, it&#8217;s important to use proper form and technique. It&#8217;s also important to warm up your muscles and stretch before starting your workout. Following these tips will help you stay safe and prevent injury.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Barbell_Workout_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The humble barbell is often overlooked in favor of flashier and more trendy workout equipment. But don&#8217;t be fooled\u2014the barbell is a versatile and incredibly effective tool for strength training, whether you&#8217;re a beginner or a seasoned athlete. If you&#8217;re just getting started with strength training, this barbell workout plan for beginners is the perfect [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,130,59],"tags":[],"coauthors":[163],"class_list":["post-45357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts-for-women","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Barbell Workout Plan For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"A barbell workout is a great way to build muscle and strength. This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Barbell Workout Plan For Beginners\" \/>\n<meta property=\"og:description\" content=\"A barbell workout is a great way to build muscle and strength. This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Nosel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary Nosel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Barbell Workout Plan For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\"},\"wordCount\":1727,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg\",\"articleSection\":[\"For Men\",\"For Women\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The humble barbell is often overlooked in favor of flashier and more trendy workout equipment. But don't be fooled\u2014the barbell is a versatile and incredibly effective tool for strength training, whether you're a beginner or a seasoned athlete.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're just getting started with strength <a href=\\\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\\\">training<\/a>, this barbell workout plan for beginners is the perfect way to get started. With just a few basic exercises, you can build strength, gain muscle, and improve your overall fitness.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before we get to the nitty gritty of a barbell-only full body workout plan, let's go through a quick review of the most important exercises you'll be doing.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Which Barbell Exercises Can You Do To Build Strength And Muscle?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are two fundamental types of exercises you can do with a barbell:<\/span>\\r\\n<h3><strong>Compound Exercises<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Compound movements are multi-joint exercises that work multiple muscle groups simultaneously. These exercises are incredibly effective for building strength and muscle because they allow you to move heavy weights and recruit more muscles than isolation exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Furthermore, they are functional in nature meaning they transfer well to everyday activities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The most common compound exercises are variations of the squat, deadlift, overhead press, and bench press. These exercises should form the foundation of any barbell workout plan.<\/span>\\r\\n<h3><strong>Isolation Exercises<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Isolation exercises are single-joint movements that target a specific muscle group. They are often used as a way to finish off a workout by targ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\",\"name\":\"Barbell Workout Plan For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"A barbell workout is a great way to build muscle and strength. This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. 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This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. Just keep reading for more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/","og_locale":"en_US","og_type":"article","og_title":"Barbell Workout Plan For Beginners","og_description":"A barbell workout is a great way to build muscle and strength. This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg","type":"image\/jpeg"}],"author":"Mary Nosel","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Mary Nosel","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Barbell Workout Plan For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/"},"wordCount":1727,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg","articleSection":["For Men","For Women","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The humble barbell is often overlooked in favor of flashier and more trendy workout equipment. But don't be fooled\u2014the barbell is a versatile and incredibly effective tool for strength training, whether you're a beginner or a seasoned athlete.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">If you're just getting started with strength <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">training<\/a>, this barbell workout plan for beginners is the perfect way to get started. With just a few basic exercises, you can build strength, gain muscle, and improve your overall fitness.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before we get to the nitty gritty of a barbell-only full body workout plan, let's go through a quick review of the most important exercises you'll be doing.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Which Barbell Exercises Can You Do To Build Strength And Muscle?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are two fundamental types of exercises you can do with a barbell:<\/span>\r\n<h3><strong>Compound Exercises<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Compound movements are multi-joint exercises that work multiple muscle groups simultaneously. These exercises are incredibly effective for building strength and muscle because they allow you to move heavy weights and recruit more muscles than isolation exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Furthermore, they are functional in nature meaning they transfer well to everyday activities.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The most common compound exercises are variations of the squat, deadlift, overhead press, and bench press. These exercises should form the foundation of any barbell workout plan.<\/span>\r\n<h3><strong>Isolation Exercises<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Isolation exercises are single-joint movements that target a specific muscle group. They are often used as a way to finish off a workout by targ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/","url":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/","name":"Barbell Workout Plan For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/barbell-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1904300185-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"A barbell workout is a great way to build muscle and strength. This \u2605 BARBELL WORKOUT PLAN \u27a4 for beginners can be done at home or in the gym. 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