Written by Will Duru, BSc (Hons) Sport and Exercise Science, Level 3 Personal Trainer
don’t need endless machines or a complicated split. You just need the right plan, and 12REPS gives it to you. This full-body barbell workout comes straight from the 12REPS app. It’s designed to target every major muscle group using six compound exercises, with five sets each, and a focus on progressive overload. You can do it at the gym or in your garage with just a barbell and plates.
Why This Works
The 12REPS app builds your workout based on your goals, equipment, and training level. This one’s built for full-body strength and muscle growth. Every exercise is a compound lift. That means:
- More muscle groups trained at once
- Less time wasted on isolated movements
- Better strength gains and athletic carryover
- Higher calorie burn and better progression
Log your weight, reps, and sets after each workout inside the app—then build on it each week.
The 12REPS Full-Body Barbell Workout
1. Deadlift – 5 sets of 5 reps
Built into your 12REPS plan for posterior chain strength—glutes, hamstrings, and back.
Push the floor away. Keep the bar close. Add weight only when your form stays tight.
2. Bent-Over Row – 5 sets of 8–10 reps
Target your upper back, lats, and rear delts. Use the weight suggested by the app. Control each rep. No bouncing.
3. Clean and Press – 5 sets of 8–10 reps
Power and control in one lift. The clean works your hips and traps. The press builds shoulders and arms. Track your form and weight in the app and make gradual progress.
4. Reverse Lunges – 5 sets of 10 reps (5 each leg)
Unilateral training is built to fix imbalances and challenge your legs and glutes. Use a barbell or swap for dumbbells if you’re training at home—12REPS adjusts for your setup.
5. Barbell Squat – 5 sets of 8–10 reps
The foundation of leg strength. Stay in range. Keep your core braced. Use your app log to see how your numbers improve over time.
Short on Time? Open 12REPS and filter by duration
The app will auto-adjust volume and exercise selection based on your available time and equipment. You can go with a 3-exercise version—squat, deadlift, and press—and still hit the whole body.
Track. Train. Grow. This barbell workout was generated using 12REPS. It adapts to your equipment, tracks every session, and keeps your progress moving forward. Whether you train at home or at the gym, the app makes strength training simple, focused, and personal. Download 12REPS. Train with purpose. Build real strength.
