OnionPatchMiddle Delts
9 effective sets in this workout
40-Minute Barbell Full Body Strength Workout
A compact barbell-centered full-body session for lifters who want productive strength work without marathon workouts.
40 min
Full Body
Intermediate
Quads, Chest, Lats
Equipment Required
BarbellWeight Bench
Who this workout is for
- Intermediate lifters with barbell access
- People who prefer efficient full-body training
- Anyone wanting a short but serious strength session
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with Dumbbell Only Workout Plan for Muscle Gain.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
40-minute strength full body workout with extra emphasis on Quads.
- Built for a full body training day.
- Designed around 40-minute sessions.
- Intermediate-friendly exercise density with practical rest periods.
- Extra emphasis on Quads.
- Starts with a 3-set pre-exhaustion slot for Quads.
- Prioritize load quality and crisp technique on the first compound lifts.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Quads
7 effective sets in this workout
Anterior Delts
6 effective sets in this workout
Triceps
6 effective sets in this workout
Glutes
4 effective sets in this workout
Errectors
4 effective sets in this workout
Scapular Retractors
3 effective sets in this workout
Lats
3 effective sets in this workout
Biceps
3 effective sets in this workout
Rear Delts
3 effective sets in this workout
Chest
3 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 18-22 | 6-8 | 90-150s | |
| 3 × 5-30 | 6-9 | 150-210s | |
| 3 × 6-8 | 6-9 | 150-210s | |
| 3 × 5-30 | 6-9 | 150-210s | |
| 4 × 5-30 | 6-9 | 150-210s |
How to use it
- Treat the first lift like the performance anchor of the day.
- Rest enough on compound movements to keep bar speed and technique clean.
- Let assistance work support the main lifts instead of stealing energy from them.
Why this works
Full-body strength sessions can be highly effective when volume is trimmed to the most productive compound patterns and recovery cost stays under control.
FAQ
Can I run this instead of a split?
Yes. Many lifters do well with full-body strength work when weekly frequency and recovery are managed well.
What if I only have limited plates?
Use rep progression, pauses, and cleaner execution before forcing larger load jumps.
Related workouts
50-Minute Lower Body Strength Workout
A lower-body session centered on leg strength with enough posterior-chain and core support work to stay balanced.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
30-Minute Beginner Full Body Home Workout
A simple full-body session built for short home workouts with bodyweight and dumbbells.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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