Home Or Gym Barbell Workout Routine

This barbell only workout is perfect for someone with limited access to equipment. It can be performed virtually anywhere and requires only a barbell and some hard work.

Workout Summary

Build Muscle
10 weeks
30-45 minutes
Barbell, Bodyweight
Male & Female
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Workout Description

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
Lower Body
Exercise Sets Reps
Power Cleans 3 5
Squat 3 6-12
Stiff Leg Deadlift 3 6-12
Barbell Calf Raise 3 12-20
Barbell Ab Roll Outs 3 10-20
Upper Body
Exercise Sets Reps
Bench Press 3 6-12
Yates Row 3 6-12
Push Press 3 5
Seated French Press 3 8-12
Barbell Curl 3 8-12
Lower Body
Exercise Sets Reps
Deadlift 3 5
Front Squat 3 6-12
Wide Stance Good Mornings 3 6-12
Barbell Calf Raises 3 12-20
Weighted Barbell Sit Ups 3 10-20
Upper Body
Exercise Sets Reps
Seated Overhead Press 3 6-12
Barbell Rows 3 6-12
Incline Bench Press 3 6-12
Close Grip Bench Press 3 6-12
Reverse Grip Barbell Curls 3 8-12

Workout Notes

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.

11 Comments+ Post Comment

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Posted Thu, 03/12/2015 - 16:58

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?

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Posted Wed, 03/04/2015 - 23:41
jim mckee

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

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Posted Tue, 12/03/2013 - 07:02

hi i was just wondering if 40kg barbell curl is a good weight im 19 if that helps ?

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Posted Sat, 11/09/2013 - 02:04

seems very good upper lower workout for advance beginner like me.

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Posted Mon, 06/24/2013 - 13:47

Hi, I really like to do pull ups can I added to the upper workout?

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Posted Wed, 05/08/2013 - 04:11

Are 86 kg of weight enough for this workout ?

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Posted Sat, 04/06/2013 - 00:14

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.

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Posted Thu, 03/28/2013 - 08:00

8 sets for reverse barbell curls!!!

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Posted Sat, 03/23/2013 - 00:47

"requires only a barbell"

Bench and Squatrack are, of course, a given -.-

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Posted Fri, 03/22/2013 - 18:23

Theres not enough arms in this.

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Posted Sat, 04/19/2014 - 17:08

You sir, have no idea what you are talking about.