Workout Routines

Muscle Building Barbell and Bodyweight Workout

Get a full-body workout that builds strength and power with a little bit of weight and a lot of intensity.



If you’re an instinctive trainer who is in the habit of writing your own workouts from day to day, then you know: sometimes, it’s tough to figure out what muscles you want to target. In those instances, a good tactic is to simply train all of them. And one good way to do that is to set a barbell on the floor, load it up with plates and deadlift.

Though it may sound cliché by now, picking heavy weight up from the floor over and over again is good for you. We will qualify that truism by pointing out that the deadlift is actually much more technical than it sounds – done right, it is a carefully orchestrated symphony of muscles working together to get the weight up. Done wrong, all your life may be bound in sorrows and misery.

In this workout, you’ll simply choose a weight that you can handle for 8-10 reps – but you’ll only perform five. As with rest-pause training, stopping just short of failure ensures that you keep more of your explosive fuel (ATP) in the tank for longer. Or, in the case of this workout, put it to immediate use on another move.

Broad jumps, which call for you to simply jump as far as possible from a standstill, build explosive power in your lower body which, as it turns out, helps out on heavy sets of deadlifts and nearly every other active pursuit in which you might engage.

Power & Strength

You start the workout with five deadlifts and immediately transition into five broad jumps. Rest no longer than 60 seconds before moving back to the barbell. Although these are big power-and-strength moves, which typically call for longer rest periods, these submaximal loads and low rep counts allow for a little manipulation in order to infuse a slight conditioning element. Additionally, you may find that the broad jumps help produce stronger, cleaner reps when you get back to the deadlift, a result of a phenomenon known as post-activation potentiation (PAP).

By the time it’s all said and done, you will have notched 50 decent-weight deadlifts and 50 powerful broad jumps. Total body power and strength in no time flat.

See the workout on next page.

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