40-Minute Barbell-Only Workout for Home Gym Strength Training

If you're looking for an efficient, effective full-body workout that requires minimal equipment, this 40-minute barbell-only routine is perfect for your home gym setup. Part of the Father Figure Series, this workout is designed to deliver maximum results in minimal time—ideal for busy individuals who still want to maintain their strength training regimen.

Equipment Needed

All you'll need for this workout is:

• A barbell
• Weight plates
• A squat rack
• An adjustable bench

Pro tip: Have your deadlift weights ready before starting to maintain workout flow and maximize your 40-minute session.

Warm-Up Routine

Before diving into the heavy lifting, the workout begins with a comprehensive 2-minute warm-up consisting of four exercises, each performed for 30 seconds:

1. Back pulls to Superman's
2. Inch worm to push-up
3. Bodyweight squat to hamstring stretch
4. Hip openers

This warm-up sequence is designed to activate your entire body and prepare your muscles and joints for the intense session ahead.

The Workout Structure

1. Barbell Deadlifts

The workout kicks off with the most demanding exercise—barbell deadlifts. Performed for two 30-second sets with 2-minute rest periods between sets. Form tips include:

• Start with a low hip position
• Maintain a straight back
• Keep lats locked in place
• Keep the bar close to your body throughout the movement

This powerful compound movement engages your posterior chain and full lower body, setting the tone for the rest of the workout.

2. Chest Supported Rows

Following deadlifts, the workout transitions to chest supported rows to give your lower back a break while targeting the upper and middle back muscles. Perform three 30-second sets with 90-second rest periods between sets.

For better stability, consider placing a weight plate at the back end of your bench—just be careful of your toes!

3. Barbell Bench Press

The classic bench press comes next with three 30-second sets (90-second rest periods). Key form reminders:

• Control the weight—never bounce it off your chest
• Keep elbows slightly tucked rather than fully flared out for shoulder safety
• Maintain a stable position throughout the movement

4. Deficit Reverse Lunges

This lower-body movement involves two 30-second sets per leg with 90-second rest periods. The deficit position increases the range of motion, creating greater muscle activation in your quads, glutes, and hamstrings.

5. Barbell Overhead Press

Moving to shoulder development, perform three 30-second sets of overhead presses with 90-second rest periods. This compound movement engages your deltoids, triceps, and upper chest.

6. Barbell Pullovers Superset

Next comes a superset combining barbell pullovers with overhead presses, performed for three rounds with 60-second rest periods. This combination targets your chest, lats, and triceps effectively.

7. Finishing Arm Superset

The workout concludes with a superset targeting your arms:

• Barbell curls (biceps)
• Overhead tricep extensions

Perform three rounds of this superset with 60-second rest periods to completely fatigue your arms and finish the workout strong.

Workout Tips for Success

Throughout this challenging 40-minute session, remember these important guidelines:

• Listen to your body and adjust weights as needed throughout the workout
• Focus on proper form over heavier weights
• Be intentional with each movement
• Stay hydrated throughout the session

This barbell-only workout delivers a complete full-body training experience in just 40 minutes, making it perfect for those with limited time but serious fitness goals. Incorporate this routine into your weekly training schedule for impressive strength gains without needing a fully-equipped commercial gym.