Best 3 Day Full Body Barbell Workout Routine (w/PDF)

You need the best workout plan to achieve your best physique. You can create an effective workout plan yourself or get it from here. I’ve shared various workout routines on my site, but this article is primarily for barbell lovers. The barbells are excellent for increasing strength and hypertrophy and help you develop a solid physique.

I’ve handed out multiple 3 Day Full Body Barbell Workout routines in this article for different fitness levels, such as beginners, intermediate, and advanced. So, depending on your fitness, you can download the one you need.

Overview of 3 Day Barbell Workout Routine

Program Duration and Goal

To maximize strength and muscle gain, you can do this 3-day barbell workout split for six to 8 weeks. It will also help you scale your fitness to the next level and increase the workout frequency to four to five days a week.


Targeted Gender

These exercise routines are suitable for all fitness enthusiasts, from beginners to advanced. So, whether you’re a male or female, you can download the program that suits your fitness level.


Equipment Needed


Warm-up exercises

You can do various exercises to get your heart pumped, increase blood flow, and get yourself ready to lift weights – for example, pushups, burpees, squats, jumping jacks, or lightweight lifting. Once you warmed up, you can do the heavy lifts.


Duration of a session

  • 30-45 minutes for beginners
  • 45-60 minutes for intermediate and advanced

Download PDF


Schedule

  • Day 1 – Workout
  • Day 2 – OFF
  • Day 3 – Workout
  • Day 4 – OFF
  • Day 5- Workout
  • Day 6 – OFF
  • Day 7 – OFF

Full Body 3 Day Barbell Workout for Beginners

full body 3 day barbell workout

DAY 1

ExerciseMuscle WorkedRepsRest
Barbell SquatQuads10-15 x 32-min
Barbell Bench PressChest10-12 x 32-min
Barbell Bent-over RowingBack10-12 x 32-min
Barbell RDLHams6-8 x 32-min

Additional exercises:

DAY 2

ExerciseMuscle WorkedRepsRest
Barbell DeadliftIntegrated Full Body2-6 x 42-min
Barbell Overhead PressShoulder 10-12 x 32-min
Barbell CurlBiceps10-12 x 31-min
Narrow Grip Bench PressTriceps10-12 x 31-min

You can also do the following exercises if you like:

DAY 3

ExerciseMuscle WorkedRepsRest
Barbell LungesLower Body8-12 x 31-min
Pendlay Barbell Row Back 8-12 x 32-min
Incline Barbell Bench PressChest10-12 x 32-min
Barbell Upright RowBack and Shoulder8-10 x 32-min

The additional workouts you can do:

3 Day Barbell Only Workout for Intermediate

Monday – Day 1

ExerciseMuscle WorkedRepsRest
Barbell SquatQuads10-15 x 32-min
Barbell Bench PressChest10-12 x 32-min
Barbell Bent-over RowingBack10-12 x 32-min
Barbell SkullcrusherTriceps8-12 x 32-min
Barbell Biceps CurlBiceps8-12 x 32-min

Tuesday – Day 2

ExerciseMuscle WorkedRepsRest
Barbell DeadliftFull Body2-6 x 42-min
Barbell Good MorningLower Body6-8 x 31-min
Barbell Overhead PressShoulder 10-12 x 32-min
Barbell Meadows RowBack10-12 x 31-min
Barbell Upright RowShoulder8-12 x 31-min
3 day total body barbell workout

Wednesday – Day 3

ExerciseMuscle WorkedRepsRest
Barbell LungesLower Body8-12 x 32-min
Incline Bench PressChest10-12 x 32-min
Incline Chest Supported RowBack & Delts10-12 x 32-min
Barbell Hip ThrustGlute & Ham8-12 x 31-min
Barbell Front RaisesFront Delt8-12 x 32-min

Advanced 3 Day Full Body Barbell Workout Routine

Monday

ExerciseMuscle WorkedRepsRest
Barbell Bench PressChest8-12 x 42-min
Barbell Forward LungesLegs8-10 x 32-min
Barbell Bent-over RowingBack8-12 x 42-min
Barbell Overhead PressShoulder8-12 x 32-min
Barbell CrunchesCore8-12 x 31-min
Incline Chest Supported RowBack & Delts8-12 x 32-min

Wednesday

ExerciseMuscle WorkedRepsRest
Barbell Back SquatLegs8-12 x 42-min
Incline Bench PressChest8-12 x 42-min
Barbell T RowingBack8-12 x 32-min
Barbell Landmine PressPecs and Delts8-12 x 32-min
Barbell Upright RowTraps & Delts8-12 x 32-min
Barbell Skull CrusherTriceps8-12 x 32-min
full body 3 day barbell workout

Friday

ExerciseMuscle WorkedRepsRest
Barbell DeadliftFull Body2-6 x 42-min
Barbell JammersFull Body6-8 x 42-min
Barbell RolloutCore6-8 x 21-min
Seated Barbell Oblique TwistCore8-10 x 21-min
Stiff-Leg DeadliftHams & Glute6-8 x 32-min
Barbell Biceps CurlBiceps8-12 x 31-min

Frequently Asked Questions (FAQs)

Is 3 day full body workout effective?

Working out three times a week is good to begin your bodybuilding journey. But you should do primarily compound workouts to get better results. Compound workouts engage multiple muscles simultaneously and help you get big. Moreover, you can also do a few isolation workouts to target small and specific muscles.

Can you build muscle with barbell only?

Barbells are excellent equipment that allows a good range of motion and helps you perform numerous compound exercises. However, muscle building depends on multiple things, such as workouts, nutrition, and recovery. And if you manage the other things properly, the barbell exercises alone will help you beef up mass.

Can you do cardio on rest days?

Whether your goal is to put on muscles or lose weight, you should do cardio once to thrice a week. For example, if your goal is to get big, do cardio for 10 to 20 minutes only. And if you want to get lean, do cardio for 30 minutes to one hour.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.