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THE PERFECT BARBELL ONLY LEG WORKOUT

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
68 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Squat Rack, Bodyweight, Flat Bench, Steps, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This workout is awesome for anyone with limited gym equipment or a home gym. All you need is a barbell and some plates, perfect for Beginners and advanced lifters both men and women with A lot of tips and alternatives to adapt at your own pace.

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Day 1 - Lower

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Barbell Kang Squat demonstrationPlay Barbell Kang Squat demonstration
2 sets, 10 reps, (rest 60s)
(without reverse Good morning)
Time between exercises: 60s
Show Alternative Exercises
Barbell Cossack Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/3/0
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 10 reps, (rest 60s)
Heel elevated with plates
Time between exercises: 60s
Tempo: 3/0/3/0
Show Alternative Exercises
Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 10 reps, (rest 60s)
Heel Elevated with plates
Time between exercises: 60s
Tempo: 3/0/3/0
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 10 reps, (rest 60s)
Heel Elevated with plates
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
3 sets, 30-60s, (rest 60s)
with weights on your legs
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Bulgarian Split Squat demonstrationPlay Barbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 60s)
10 reps Each Leg
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 10 reps, (rest 60s)
Deficit on a weight plate and holding a weight
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, AMAP reps, (rest 60s)
Deficit on a weight plate
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises
Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 2/0/1/0
Show Alternative Exercises
Barbell Deficit Reverse Lunge
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 2/0/1/0
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 60s, (rest 60s)
METCON Finisher: This Barbell complex is an EMOM 5 Reps of Deadlift
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 60s, (rest 60s)
4 Reps of Front Squat
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 60s, (rest 60s)
3 Reps of Push Press
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/19/2021, UTC


Last Updated: 10/31/2021, UTC

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