I’ve designed an easy-to-follow and effective full body barbell workout routine for every fitness enthusiast. If you have barbells at home and want to use them in an organized way to build muscle and strength, save this program.
This barbell training program includes all kinds of exercises, from strength and hypertrophy to balance and endurance. It also focuses on training each body part and helps you build a strong, jacked, and functional body.
I’ll also hand out a free PDF so you can follow this program offline.
Full Body Barbell Workout Plan Summary
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
- Barbells
- Weight Plates, and
- A Flexible Workout Bench
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’re warmed up, you can start the main lifts.
Duration of a session
- 30-45 minutes for beginners
- 45-60 minutes for intermediate and advanced
Schedule
- Day 1 – Full Body Strength Training
- Day 2 – OFF
- Day 3 – Total Body Hypertrophy Workout
- Day 4 – OFF
- Day 5- Endurance & Mobility Workout
- Day 6 – OFF
- Day 7 – OFF
The Best 3 Day Barbell Full Body Workout Routine
Day 1 – Full Body Strength Training
| Exercise | Target Muscle | Reps x Sets | Sets | Rest |
|---|---|---|---|---|
| Back Squat | Quads & Glutes | 10-12 | 3-4 | 2-3 minutes |
| Overhead Press | Shoulders | 10-12 | 3-4 | 2-3 minutes |
| Bench Press or Floor Press | Chest & Triceps | 10-12 | 3-4 | 2-3 minutes |
| Bent-over Rowing | Back & Abs | 10-12 | 3-4 | 2-3 minutes |
| Romanian Deadlift | Hamstrings | 10-12 | 3-4 | 2-3 minutes |
Tips for Beginners:
- Replace back squats with front squats. Keep your chest up, abdominals tight, and toes slightly turned out, and perform each rep with a full range of motion.
- For bent-over rows, start with a light weight and maintain a strong core and flat back throughout the movement.
- You can do Hip Thrust instead of RDL if you want to engage your glutes more.
Day 2 – Total Body Hypertrophy Workout
| Exercise | Target Muscle | Reps x Sets | Sets | Rest |
|---|---|---|---|---|
| Close-Grip T-Bar Row | Back | 12-16 | 3-4 | 1-2 minutes |
| Incline Bench Press | Chest | 12-16 | 3-4 | 1-2 minutes |
| Front Raises | Shoulders | 12-16 | 3-4 | 1-2 minutes |
| Skull Crusher | Triceps | 12-16 | 3-4 | 1-2 minutes |
| Barbell Curls | Biceps | 12-16 | 3-4 | 1-2 minutes |
Tips for Beginners:
- Place one end of the barbell in the corner of the wall and hold the other end with a close grip to perform the Close Grip T-bar or Landmine row.
- If you don’t have an adjustable bench, substitute the incline chest press with the bridge floor press or push-ups.
- If you want an alternative to Skull Crusher, do the close-grip bench press.
Day 3 – Endurance & Mobility Training
| Exercise | Target Muscle | Reps x Sets | Sets | Rest |
|---|---|---|---|---|
| Barbell Jammer | Legs & Shoulders | 10-12 | 3-4 | 1-2 minutes |
| Barbell Hang Clean | Shoulder & Arms | 10-12 | 3-4 | 1-2 minutes |
| Walking or Overhead Lunges | Thighs & Glutes | 10/leg | 2-3 | 1-2 minutes |
| Calf Raises | Calves | 15-20 | 3-4 | 1-2 minutes |
| Seated Torso Twist | Abdominals | 10/side | 3-4 | 30-second |
Tips for Beginners:
- Barbell Jammer can be challenging for beginners. So, you can modify it and do the combination of landmine squats and Jammer press at a slow pace.
- If you don’t have space for walking lunges, do the standing ones.
- For the torso twist, sit on the bench or a flat surface, place the barbell behind the neck, and rotate your body from right to left and the opposite.
Frequently Asked Questions (FAQs)
Does exercising the full body 3 days weekly enough to build muscle?
Working out three times a week is good for building muscle and strength. But you should mostly focus on compound workouts to get better results. Compound workouts engage multiple muscles simultaneously and help you get strong and big.
Can you build muscle with barbells only?
Barbells are excellent equipment that you can use to perform various exercises with an excellent range of motion. However, building muscles requires not only strength training but also balanced nutrition and good recovery. If you eat and sleep well, you can grow your muscle size with barbells only.
Can you do cardio on rest days?
Whether your goal is to put on muscle or lose weight, doing cardio one to three times a week can be good for your overall fitness. For example, if your goal is to get big, do cardio for 60-90 minutes a week. And if you want to get lean, aim for 120-150 minutes per week.
Can I do this routine on consecutive days?
No, it’s best to have at least one rest day between sessions. For example, train on Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday. Training on alternate days allows recovery, which is crucial when you follow full-body workouts with heavy compound lifts.
How do I progress in this program?
Add 2.5-5% weight when you hit 6 reps for all sets with good form for strength. For hypertrophy, increase reps or weight every 2-3 weeks, and to challenge your endurance, increase reps or reduce rest time.
What should I eat to achieve decent results with this routine?
Eat a slight calorie surplus (200-300 calories above maintenance) with 0.6-0.8g protein per pound of body weight (for example consume 120-160g protein if you weigh 200 lb). I’ve got meal plans for both weight gain and fat loss. Explore one of them depending on your fitness goal.
Download The Full Body Barbell Workout PDF
Related Program: 4-Day Dumbbell And Barbell Workout Routine
