- 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.