- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Barbell exercises are incredibly potent muscle builders. If you performed only squats, deadlifts, bench press and overhead press you would be able to build a substantial amount of muscle mass. This workout takes things a step further and add in several other proven barbell exercises.
Barbell Only Muscle Building Workout
The barbell only muscle building workout is an upper lower split. You will hit the gym 4 times per week. The following example may be altered to fit your schedule:
- Monday - Lower Body
- Tuesday - Upper Body
- Thursday - Lower Body
- Friday - Upper Body
|Stiff Leg Deadlift||3||6-12|
|Barbell Calf Raise||3||12-20|
|Barbell Ab Roll Outs||3||10-20|
|Seated French Press||3||8-12|
|Wide Stance Good Mornings||3||6-12|
|Barbell Calf Raises||3||12-20|
|Weighted Barbell Sit Ups||3||10-20|
|Seated Overhead Press||3||6-12|
|Incline Bench Press||3||6-12|
|Close Grip Bench Press||3||6-12|
|Reverse Grip Barbell Curls||3||8-12|
Progression. Add weight when possible. Progression, or the addition of weight, is a foundation of muscle building.
Form. Never sacrifice form. Always stop a set when you feel like your form is slipping, or when you feel you may fail on the next rep.
Yates Rows. A Yates row is performed in the same manner as a barbell row, except with the palms facing away from the body.
Still Leg Deadlifts. Sink only to the point where you feel like you can no longer keep your lower back tight.
Wide Stance Good Mornings. Top angle should be slightly outward. Stick your butt back as you initiate each rep, and only sink to the point where you feel like you can no longer keep your lower back tight.
Barbell Calf Raises. Hold a barbell in front of your body and perform calf raises. Because you have no method of balance it's better to perform this style of raises off the floor and not off of a wooden block.
Close Grip Bench Press. Tuck your elbows into your sides and grip the bar so that your wrists and right above your elbows - and no closer.
Weighted Barbell Sit Up. Place your feet under something secure, and cradle a weighted barbell in the bend of your elbows. Perform sit ups, making sure not to let the bar slip or roll towards your chin.
This workout looks great! I was wondering if I can do this three times a week ? For example: Upper-Lower-Upper then the next week Lower-Upper-Lower. Thanks
Hey, Mickeal! You sure can. Make the program work for you, and let us know how it goes!
I know this routine says beginner and it’s great for muscle mass. But can I add an extra sets to this at AMAP using that as a 4th set ?
Power cleans seem like a move that should be taught under supervision. Not really the best for a beginner to start doing.
This is a great program, but I would personally investing the money into something that you can manipulate once progress starts to slow. I personally use this http://insecuremalereviews.com/2x4, but to each their own.
How would you manipulate your program once progress stalls?
LOL, I love the 'Add weight when possible' comment...
My god. That's ALL there is, adding weight. Good of you to ask 'Nicely''.... lol
hi i was just wondering if 40kg barbell curl is a good weight im 19 if that helps ?
seems very good upper lower workout for advance beginner like me.
Hi, I really like to do pull ups can I added to the upper workout?
Are 86 kg of weight enough for this workout ?
I'm having problems with Power Clean. Everywhere I look, a different technique is presented to me. For e.g. in some videos, I find the lifter making a jump before "catching" the barbell, in others they don't.
There are other minor issues too. I'd like them clarified for my own safety, before I get hurt.
Please reply the correct step by step method of it, including where to pause between each step and other stuff like that.
8 sets for reverse barbell curls!!!
"requires only a barbell"
Bench and Squatrack are, of course, a given -.-
Theres not enough arms in this.
You sir, have no idea what you are talking about.