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Barbell legs workout

A complete legs session using barbell, with sets and reps attached — plus all 60 barbell legs exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Barbell Side Split Squat 4 6–8 2–3 min
2 Barbell Squat 4 6–8 2–3 min
3 Barbell Seated Calf Raise 3 10–12 60–90 sec
4 Rocking Standing Calf Raise 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many barbell legs exercises are there?

60 in this catalogue — 58 compound and 2 isolation movements, spread across 6 beginner, 40 intermediate and 14 expert-rated options.

How long should a barbell legs workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train legs?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Legs responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

This routine assumes gym access, since it is built around barbell. For a home version, use the equipment swaps listed on each exercise page — most legs movements here have a bodyweight or dumbbell equivalent.

All 60 barbell legs exercises

Barbell Full Squat intermediate · compound Barbell Glute Bridge intermediate · compound Barbell Hack Squat intermediate · compound Barbell Hip Thrust intermediate · compound Barbell Lunge intermediate · compound Barbell Seated Calf Raise beginner · isolation Barbell Side Split Squat beginner · compound Barbell Squat beginner · compound Barbell Step Ups intermediate · compound Barbell Walking Lunge beginner · compound Box Squat intermediate · compound Box Squat with Bands expert · compound Clean intermediate · compound Clean Deadlift beginner · compound Clean Pull intermediate · compound Clean from Blocks intermediate · compound Elevated Back Lunge intermediate · compound Frankenstein Squat intermediate · compound Front Squat (Clean Grip) intermediate · compound Good Morning intermediate · compound Good Morning off Pins intermediate · compound Hang Clean intermediate · compound Hang Clean - Below the Knees intermediate · compound Hang Snatch expert · compound Heaving Snatch Balance intermediate · compound Jefferson Squats intermediate · compound Jerk Dip Squat intermediate · compound Kneeling Jump Squat expert · compound Kneeling Squat intermediate · compound Muscle Snatch intermediate · compound Olympic Squat intermediate · compound One-Arm Side Deadlift expert · compound One Leg Barbell Squat expert · compound Overhead Squat expert · compound Power Clean intermediate · compound Power Clean from Blocks intermediate · compound Power Jerk expert · compound Power Snatch expert · compound Power Snatch from Blocks intermediate · compound Reverse Band Box Squat intermediate · compound Reverse Band Power Squat expert · compound Reverse Band Sumo Deadlift expert · compound Rocking Standing Calf Raise beginner · isolation Romanian Deadlift intermediate · compound Romanian Deadlift from Deficit intermediate · compound Snatch intermediate · compound Snatch Balance intermediate · compound Snatch Deadlift intermediate · compound Speed Box Squat intermediate · compound Split Snatch expert · compound Squat Jerk expert · compound Squat with Chains intermediate · compound Squat with Plate Movers intermediate · compound Stiff-Legged Barbell Deadlift intermediate · compound Sumo Deadlift with Bands intermediate · compound Sumo Deadlift with Chains intermediate · compound Weighted Jump Squat intermediate · compound Weighted Sissy Squat expert · compound Wide Stance Stiff Legs intermediate · compound Zercher Squats expert · compound

Want this generated fresh each session?

The free generator rebuilds a legs workout every time, so you are not running the same five exercises for six months.

Build a free workout