Full Body Barbell Only Workout
There could be a number of reasons why you would be interested in doing a barbell only workout. From a home gym with non-matching dumbbells to cycling your workouts for 6-8 weeks training at a fully equipped gym. The workout routine listed below will enable anyone to train at home with only a barbell and some weights, it can be done anytime of the day and is designed to increase lean body mass and strength.
There are two ways of approaching your barbell training, the first is to train with a barbell specifically to increase your power/strength ratio. This will mean doing 4 different barbell movements every second day with a full day’s rest after each workout.Exercise Day 1 Day 2 Day 3 A1. Squat 5 X 5 reps 4 X 4 reps 3 X 3 reps B1. Bench Press 5 X 5 reps 4 X 4 reps 3 X 3 reps C1. Deadlift 5 X 5 reps 4 X 4 reps 3 X 3 reps D1. Bent-Over Row 3 X 10 reps 3 X 8 reps 3 X 6 reps
This workout is to train three non-consecutive days every week.
The second choice is to specifically train to increase muscle size and not strength/power. This hypertrophy training would then need to be trained 4 times a week, splitting the body into upper and lower body and training each body-part twice a week:Day 1: Upper Body Exercise Sets/Reps A1. Overhead Press 5 X 5 reps A2. Bent-Over Row 5 X 5 reps B1. Incline Bench-press 4 X 8 reps B2. Barbell Shrugs 4 X 8 reps C1. Floor Press or Bench-press 3 X 10 reps C2. Bicep Curls 3 X 10 reps Day 2: Lower Body Exercise Sets and Reps A1. Front Squats 5 X 5 reps B1. Romanian Deadlifts 5 X 5 reps C1. Lunges 4 X 8 reps each side C2. Supine Bridge 4 X 8 reps D1. Calf Raises 3 X 10 reps D2. Ab B/B Rollouts 3 X 10 reps
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