Free personalized workout plan

THE PERFECT BARBELL ONLY LEG WORKOUT

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
94 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Barbell, Bench, Bodyweight
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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Media

Week 1



ExerciseSetsRepsRest
1. Kang Squat
Kang Squat

(without reverse Good morning)
21060s
2. Barbell Cossack Squat
Barbell Cossack Squat

Tempo: 1/0/3/0
21060s
3. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Heel elevated with plates
Tempo: 3/0/3/0
31060s
Circuit4A. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Heel Elevated with plates
Tempo: 3/0/3/0
31060s
4B. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Heel Elevated with plates
Tempo: 2/0/2/0
31060s
4C. Wall Sit
Wall Sit demonstrationPlay Wall Sit demonstration

with weights on your legs
330 - 6060s
Circuit5A. Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat demonstrationPlay Barbell Bulgarian Split Squat demonstration

10 reps Each Leg
Tempo: 2/0/2/0
31060s
5B. Standing Calf Raises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration

Deficit on a weight plate and holding a weight
Tempo: 2/0/2/0
31060s
5C. Standing Calf Raises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration

Deficit on a weight plate
Tempo: 2/0/2/0
3AMAP60s
Circuit6A. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat

Tempo: 2/0/1/0
31060s
6B. Barbell Deficit Reverse Lunge
Barbell Deficit Reverse Lunge

Tempo: 2/0/1/0
31060s
Circuit7A. Barbell Deadlift
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration

METCON Finisher: This Barbell complex is an EMOM 5 Reps of Deadlift
3600s
7B. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat

4 Reps of Front Squat
3600s
7C. Barbell Push Press
Barbell Push Press demonstrationPlay Barbell Push Press demonstration

3 Reps of Push Press
3600s

Date Created: 2/19/2021, UTC


Last Updated: 2/19/2021, UTC

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