20 Best Barbell Complex Workouts with PDF

Barbell Complex Workouts

If you’re looking for time-efficient workout training that helps improve functional strength, build an athletic physique, and level up overall fitness, you can try barbell complexes.

Barbell complex training involves performing a series of exercises without leaving the barbell between them. For example, if a barbell complex includes front squats, bent-over rows, lunges, and overhead presses, perform three to five reps for each exercise without releasing the barbell.

It is a high-intensity workout program that torches significant calories, supports weight loss, and builds lean mass simultaneously.

In this article, I’ve shared the 20 best barbell complex workouts that can help enhance your muscular endurance, improve body composition, and level up your athleticism.

Whether you’re a beginner or intermediate, you can integrate some of them into your training program based on your fitness level and goal.

The Ultimate List of Barbell Complexes

Barbell Complex Workout

Note: You can do these barbell complexes at your selected pace and also adjust the exercises according to your needs.

Workout #1

  • 5 Barbell Clean
  • 5 Front Squat
  • 5 Overhead Press
  • 5 Bent-over Row
  • Rest for 2 minutes, repeat three to five times.

Workout #2

  • 5 Barbell Front Raises
  • 5 Barbell RDL
  • 5 Barbell Overhead Squat
  • 5 Barbell Pendlay Row
  • Take a break for 2 minutes, repeat 3 to 5 times.

Workout #3

  • 10 Barbell Lunges (5/leg)
  • 5 Bent-over Rows
  • 5 Push Presses
  • 5 Barbell Curls
  • Three to five rounds with 2 minutes rest in between.

Workout #4

  • 5 Standard Deadlifts
  • 5 Overhead Presses
  • 5 Zercher Squats
  • 5 Bent-over Rows
  • Three to five rounds with 2 minutes rest in between.

Workout #5

  • 5 Landmine Squat
  • 5 Landmine Press
  • 10 One-arm Landmine Row (5/arm)
  • 10 Landmine Oblique Twist (5/side)
  • 3 to 4 rounds with one or two minute rest in between.

Workout #6

  • 6 Front Squats
  • 6 Overhead Presses
  • 6 Bent-over Rows
  • 10 Single-leg Romanian Deadlift (5/leg)
  • Shoot for three to four rounds with a 1-2 minute rest after each round.

Workout #7

  • 5 Deadlifts
  • 6 Push Presses
  • 7 High Pulls
  • 8 Reverse Lunges (4/leg)
  • Aim for three to five rounds.

Workout #8

  • 5 Power Clean
  • 5 Back Squat
  • 5 Barbell Curl
  • 5 Jefferson Squats
  • Shoot for three to five rounds.

Workout #9

  • 5 Clean and Press
  • 5 Thruster
  • 5 Pendlay Rows
  • 5 Curtsy Lunges/leg
  • Four to Five Rounds

Workout #10

  • 5 Flat Barbell Bench Press
  • 5 Overhead Press
  • 5 Zercher Squat
  • 5 Single-leg Deadlift/leg
  • 5 Barbell Curls
  • Four to Six Rounds

Workout #11

  • 6 Thrusters
  • 6 Bent-over Rows
  • 6 Barbell Front Raises
  • 6 Bulgarian Split Squat/leg
  • Four to Five Rounds

Workout #12

Workout #13

  • 5 Barbell Jammer
  • 5 T-Bar Row
  • 5 One-arm Landmine Press/arm
  • 5 Landmine Oblique Twist/side
  • Four to Five for time

Workout #14

  • 5 Hang Clean
  • 5 Reverse Lunges/leg
  • 5 Pendlay Rows
  • 5 Barbell Shrugs
  • Five rounds for time

Workout #15

  • 5 Thrusters
  • 5 Curtsey Lunges/leg
  • 5 Dorian Deadlift
  • 5 Barbell Rollout
  • Five rounds for time

Workout #16

Workout #17

Workout #18

Workout #19

  • 5 Pendlay Row
  • 5 Bulgarian Split Squat
  • 5 Rear Barbell Shrug
  • 5 Back Squats
  • Five rounds for time

Workout #20

  • 5 Single-Leg Deadlift
  • 5 Bent-over Row
  • 5 Thruster
  • 5 Front Raises
  • Five rounds for time

Download The Barbell Complex Workouts PDF


Related Barbell Exercises:

Health Disclaimer: Please note that the barbell complexes are not for everyone, particularly beginners who are not familiar with the correct form of the exercises and people with any health conditions. Because of the high-intense nature of this training, I suggest consulting with a health professional around you before starting this program.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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