Duration: 23 minutes
For beginners learning the barbell with three fundamental lifts.
The bent-over row, bench press and back squat cover the whole body in one short session (pull, push and squat), building strength and confidence without complexity.
Progress: start light, nail your technique, and add a little weight each session while you can keep good form.
Workout A of the Full Body Barbell beginner plan; alternate with Pulldown/OHP/Deadlift.