Best Full-body Power Rack Workout

The power rack is the defining piece of any home gym.

So, today we’re going to show you the best full-body power rack workout and training plans.

Why power racks are great for full-body workouts

Power racks are perfect for full-body workouts because they let you perform the most popular and effective training options with a barbell.

You can bench press, squat, deadlift, and perform deadlifts all within a single power rack – giving you plenty of options for training your whole body with ‘big’ compound lifts.

These are the most effective way to load up all your major muscle groups in a short space of time and are hugely popular.

Almost every trainee of strength will focus on these exercises at some point, and that’s made them very popular.

The power rack is riding this popularity, being the best way to achieve all of these options. It’s also a great basis for many of the best variations on these exercises – like rack pulls, pin presses, and pin squats.

Most power racks are also built with other forms of exercise options in mind.

For example, you’d find a pull-up bar on most of the best power racks on the market, which means there’s another high-value, high-load compound movement for

Full-Body Power Rack Workout Routine

power rack workout

This is a simple power rack workout program that offers a way to strengthen your whole body without ever leaving the power rack.

It includes all the best exercises you can do with a power rack.

Day 1

  1. Paused Squat: 6 sets x 6 reps
  2. Spoto Press: 4 sets x 10 reps
  3. Pull-Up: Rep Goal – 30 reps in as few sets as possible
  4. Rack Pull: 3 sets x 6 reps
  5. Pendlay Row: 4 sets x 12 reps

Day 2

  1. Deadlift: 4 sets x 4 reps
  2. Bench Press: 6 sets x 6 reps
  3. Overhead Press: 4 sets x 10 reps
  4. Chin Up: Rep Goal – 40 reps in as few sets as possible
  5. Bicep Curl: 3 sets to failure

Day 3

  1. Back Squat: 5-rep max + 2 sets x 5 reps
  2. Bent Over Row: 4 sets x 12 reps
  3. Romanian Deadlift: 4 sets x 8 reps
  4. Yates row: 5 sets to failure

Power Rack Workout Exercise Training Videos

Paused Squat

Spoto Press


Rack Pull

Pendlay Row


Bench Press

Overhead Press

Chin Up

Bicep Curl

Back Squat

Bent Over Row

Romanian Deadlift

Yates row

Power Rack Workout FAQs

Can you get a full-body workout just with a power rack?

Yes – powerlifting is a whole sport built around using a power rack to get a full workout.

The main lifts – squat, bench, deadlift – are possible to train either in a power rack or on the floor inside one.

You can also perform some of the most important and effective supplementary exercises in a power rack.

Rows, overhead presses (both seated and standing), and pull-ups are all staple exercises for a full-body workout that you can perform in just about any power rack – even the budget ones!

Access to these kinds of exercises make a power rack an invaluable investment for home gyms.

You can even work alternating pairs – like the front squat and Pendlay row, then the deadlift and bench press – to work the whole body in as few as 2-3 movements per day.

This has made programs like Starting Strength, StrongLifts, and GreySkull LP popular for simple, effective, time-efficient full-body barbell workouts in a power rack.

Are power rack workouts good for beginners?

Yes – power rack workouts focusing on the big compound lifts are a key part of any strength training program.

This is because they’re the most effective use of most people’s time and offer a massive amount of returns for a relatively small amount of effort input.

This is a fantastic way to get more results from less time – and really provides the best value for a home gym.

The power rack is the best value choice for home gyms – it is cheaper than a treadmill or cable machine, and more effective for more people, with more versatility and options than almost anything else on the market.

Power racks can be used to aid in strength and muscle gains, fat loss, and sports performance.

They’re an invaluable item for strength training and physique change – and the single item I would start a home gym with.

How to know how much weight to start lifting with?

When you start out with a power rack, you should typically look to get a weight set of around 140kg or 318lbs.

This is a standard set size that offers you the complete set of plates and gives you enough weight – including a 20kg barbell – to lift a total of 160kg.

This is a respectable weight for an intermediate liter in the squat and deadlift, and far more than you’re likely to need immediately.

Most beginners will not need more than 100kg, as the main focus is on developing good habits, building new movement patterns, and slowly progressing.

A full set like this will offer you plenty of options for getting the best results in the best time.

What you want to add beyond this is a pair of 2.5kg and 5kg plates, which bring the total up to 175kg, but with the option to progress in smaller jumps.

This microloading is a key factor in your ability to progress quickly and sustainably.

You can always add more weight later, but these tend to be the best value weight plate sets on the market.

How to know when to increase the weight you are lifting?

If you can perform a given number of reps with good technique and a reasonable bar speed, you can add more weight for that rep scheme.

Equally, if you can perform a given weight for a given number of reps for multiple sets, you can perform that number of reps with more weight.

You should try to increase the weight regularly. Especially with a power rack, the worst case scenario is that you have to dump the weight on the safety arms and lower the weight.

What’s most important is focusing on good, basic technical form, and taking small jumps. These allow you to challenge yourself and get better results without drastically increasing your risk of failure, and improving your total training effectiveness.

Adding 5kg to your sets is a good idea – taking a 20kg jump is irresponsible and likely to end badly!

What is the best power rack for beginners?

We think the REP Fitness’ PR1100 power rack is the best power rack on the market for beginners due to its low cost but excellent features.

In this price range, we think it is the best choice for most people, most of the time.

Best Power Rack Under $500
Rep PR-1100 Power Rack

Our favorite budget power rack due to its low cost but excellent features. This power rack opts to maximize the quality of the basics and the few attachments it does offer, with very little unnecessary fluff.

There are plenty of other good options out there too, so check out the following:

Related resources

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Final Thoughts

If you want a full-body workout, the power rack and barbell combination is a timeless classic.

It has worked for hundreds of years and is a staple in the fitness world for a reason: it’s the best way to get more results from less money, either at home or at the gym.

With a range of upper and lower body workouts and a few bonus options like pull-up bars, you can hit every major muscle group with a barbell and power rack workout.

This is basically the best way to get a ton of results as a beginner, in particular, as your body rapidly responds to these high-load full-body workouts.

We’ve discussed some of the best training options and workouts, and how you use them.

Try these out and put your focus on quality and consistency – the weight and physique gains will come with time as you focus on the basics!

3 thoughts on “Best Full-body Power Rack Workout”

    1. Hi Lars, thank you for reading the article and taking the time to comment.

      Personally, I have had good results from including rack pulls in my workouts so that’s what I recommend them.

      Do you prefer to stick to deadlifts and squats?

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