Barbell Complex Workout

A barbell complex workout can be a fun and effective finisher or a challenging, standalone workout when you're pressed for time.

A barbell complex workout is a fantastic way to get the most out of your time, whether you're finishing up a session or need a solid workout on a tight schedule. It involves moving from one exercise to the next with no breaks in between, which keeps things intense and efficient.

This workout can be performed with:

A single barbell
Additional weight plates, as desired

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In performing a barbell complex, you'll enjoy the benefits of:

Targeting multiple muscle groups
Building muscular strength, and
Improving overall endurance

So, if you're short on time but still want a thorough, high-impact routine, this barbell complex is perfect for hitting all your fitness goals.

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Here's Your Barbell Complex Workout

Barbell Complex Workout

5-Exercise Barbell Complex

For this workout, you'll need a barbell and any weight plates that are desired. The same weight should remain on the barbell throughout any given set, as the exercises are to be performed sequentially without rest in between. Here are the 5 exercises of the barbell complex:

Description

Perform 5 repetitions of each exercise for 3-5 rounds of the circuit. Take zero rest between exercises, and 60 seconds between rounds.

Exercise Cues

Bent over row. Start by gripping the barbell with an overhand grip, slightly wider than shoulder-width. Hinge at your hips, keeping your back flat and knees slightly bent, so your torso is nearly parallel to the ground. From this position, pull the barbell towards your lower chest, squeezing your shoulder blades together at the top. Lower the barbell back down with control, maintaining a strong core throughout the movement.

SL RDL. After completing the bent-over rows, maintain your grip on the barbell. Stand up straight, then shift your weight onto one leg. With a slight bend in the standing knee, hinge forward at the hips, allowing the barbell to lower towards the ground as your free leg extends behind you. Keep your back flat and shoulders square. At the lowest point of the movement (just below knee level), pause briefly, then return to standing by driving your hips forward. Complete all repetitions on one leg before switching to the other.

Clean. From the standing position of the SL RDL, prepare for the clean by adjusting your grip if necessary. With a controlled motion, initiate the clean by explosively extending your hips and pulling the barbell upward, guiding it close to your body. As the barbell reaches chest height, quickly drop into a quarter squat, allowing the bar to rotate and land on the front of your shoulders. Stand up to complete the movement, with the barbell in the front rack position.

Back squat. To transition from the clean to the back squat, use a slight dip of the knees to generate momentum, then push the barbell upward and slightly overhead to rest it on your upper back, just below the base of your neck. Adjust your hands to a comfortable position on the barbell. With your feet shoulder-width apart and toes slightly turned out, perform the back squat by sitting your hips back and down, ensuring your chest stays lifted and your knees track over your toes. Stand back up by driving through your heels.

Jump squat. After finishing the back squat, maintain the barbell in its position on your upper back. Begin the jump squat by lowering into a regular squat, then explode upwards, jumping off the ground while keeping the barbell stable. Land softly with a slight bend in your knees, and immediately descend into the next squat for the following repetition.

Recommendations

This circuit can be performed anywhere within your routine - beginning, middle, or end. We recommend placing it after a general warm-up, as a finisher, or as a complete workout when pressed for time.

Benefit

This barbell complex is a great way to challenge your strength and endurance while improving your workout efficiency. By cycling through these five exercises—bent over row, single-leg Romanian deadlift, clean, back squat, and jump squat—you engage different muscle groups and boost your overall fitness. Performing the exercises in sequence, with no rest in between, keeps your heart rate up and enhances your stamina. The one-minute rest between rounds allows you to recover enough to maintain form and intensity throughout the workout. This approach helps build strength, increase power, and improve muscular endurance, making it a valuable addition to any training routine.

Questions or Stories

Have a question about this workout? Did you give it a try and want to tell us how it went?

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Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

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Yours in fitness,
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David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)

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