Two Full-Body Squat Rack and Barbell Workout Routines

If you have a squat rack, barbell, and plates, you’re equipped to train effectively at home. These two full-body workout programs can help you achieve personal fitness success.

In recent years, there’s been a significant shift towards home training. Many people are canceling gym memberships and setting up home gyms with minimal equipment. Often, the basics—like a squat rack and a barbell with plates—are all you need to start.

While you might think you need an adjustable bench, power tower, and dumbbells for a complete workout, that’s not necessarily true. With just a barbell and rack, you can target every major muscle group and make significant gains. Although you will not hit the rear delts as precisely as you would with a dedicated machine, you can still make substantial progress with a simple setup.

Two Full-Body Workouts for Home Gyms

Safety Tips

Always use the safety arms on your squat rack, even if you’re training with a partner. If you’re training alone or feel unsure about a movement, reduce the weight to minimize injury risk.

Note: These routines can also be performed in a gym setting. However, be mindful of others waiting to use the rack if the gym is busy.

Workout 1: Squat Rack and Barbell Only

You might wonder how to bench press without a bench. You can still effectively target the chest by doing floor presses. While you may not achieve the same results as with incline presses or side delt isolation, this routine covers the essentials.

Start with a moderate weight that you can lift for about 12 reps. Rest for 60-90 seconds, then increase the weight for a challenging set of 10 reps. After another rest period, add more weight and aim for 8 reps to failure. If you can do more than the recommended reps, increase the weight next time.

For an added challenge, incorporate drop sets or rest-pause techniques in the final set.

Full Body Squat Rack and Barbell Only Workout

Exercise	Sets	Reps
Squat	3	12, 10, 8
Stiff-Legged Deadlift	3	12, 10, 8
Floor Bench Press	3	12, 10, 8
Bent-Over Barbell Row	3	12, 10, 8
Standing Barbell Press	3	12, 10, 8
Wide Grip Upright Row	3	12, 10, 8
Barbell Curl	3	12, 10, 8
Standing Overhead Barbell Extension	3	12, 10, 8

Workout 2: Squat Rack, Barbell, and Adjustable Bench

An adjustable bench expands your exercise options, allowing for incline and seated movements that target the upper pecs, front delts, and more. This program might be more advanced, but beginners can start slowly, learning each movement before incorporating them fully.

Full Body Squat Rack, Barbell, and Adjustable Bench Workout

Exercise	Sets	Reps
Good Mornings	3	12, 10, 8
Front Squat	3	12, 10, 8
Incline Barbell Bench Press	3	12, 10, 8
Reverse Grip Bent-Over Row	3	12, 10, 8
Seated Barbell Press	3	12, 10, 8
Behind-The-Back Barbell Shrug	3	12, 10, 8
Reverse Grip Barbell Curl	3	12, 10, 8
Close Grip Bench Press	3	12, 10, 8

What About Abs and Calves?

Abs and calves are not specifically targeted in these routines, but you can incorporate bodyweight exercises for abs either before or after your workout. For calves, consider adding these exercises:

Exercise	Sets	Reps
Standing Barbell Calf Raise	3	20
Seated Barbell Calf Raise	3	20

FAQ

1. Will this help me get stronger, bigger, and/or leaner?

Prioritize one goal at a time. If your diet and supplementation align with your goal (whether it’s strength, size, or leanness), this program will be effective. For strength, use lower rep ranges (4-6 reps) and consistent weights.

2. Can I incorporate other equipment like dumbbells or pull-up bars?

Absolutely! If you have additional equipment, feel free to include a few extra movements or replace some listed exercises.

3. Do I have to follow the exact order?

Not necessarily. You can adjust the order based on your goals or preferences, targeting specific muscle groups first if needed.

4. What if I have a prior injury and some exercises hurt?

Consult your doctor before starting any new program, especially if you have an injury. They can provide tailored advice.

Conclusion

Whether you are a beginner or a seasoned athlete, you do not need a gym full of equipment to achieve your fitness goals. With just a squat rack, barbell, and plates (and a bench, if available), you can train effectively and enjoy a successful fitness journey.