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
- 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 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
DAY 1
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Squat | Quads | 10-15 x 3 | 2-min |
| Barbell Bench Press | Chest | 10-12 x 3 | 2-min |
| Barbell Bent-over Rowing | Back | 10-12 x 3 | 2-min |
| Barbell RDL | Hams | 6-8 x 3 | 2-min |
Additional exercises:
DAY 2
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Integrated Full Body | 2-6 x 4 | 2-min |
| Barbell Overhead Press | Shoulder | 10-12 x 3 | 2-min |
| Barbell Curl | Biceps | 10-12 x 3 | 1-min |
| Narrow Grip Bench Press | Triceps | 10-12 x 3 | 1-min |
You can also do the following exercises if you like:
- Barbell Hip Thrust
- Chest Supported Row
DAY 3
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Lunges | Lower Body | 8-12 x 3 | 1-min |
| Pendlay Barbell Row | Back | 8-12 x 3 | 2-min |
| Incline Barbell Bench Press | Chest | 10-12 x 3 | 2-min |
| Barbell Upright Row | Back and Shoulder | 8-10 x 3 | 2-min |
The additional workouts you can do:
- Barbell Shrug
- Barbell Sumo Squat
3 Day Barbell Only Workout for Intermediate
Monday – Day 1
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Squat | Quads | 10-15 x 3 | 2-min |
| Barbell Bench Press | Chest | 10-12 x 3 | 2-min |
| Barbell Bent-over Rowing | Back | 10-12 x 3 | 2-min |
| Barbell Skullcrusher | Triceps | 8-12 x 3 | 2-min |
| Barbell Biceps Curl | Biceps | 8-12 x 3 | 2-min |
Tuesday – Day 2
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Full Body | 2-6 x 4 | 2-min |
| Barbell Good Morning | Lower Body | 6-8 x 3 | 1-min |
| Barbell Overhead Press | Shoulder | 10-12 x 3 | 2-min |
| Barbell Meadows Row | Back | 10-12 x 3 | 1-min |
| Barbell Upright Row | Shoulder | 8-12 x 3 | 1-min |
Wednesday – Day 3
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Lunges | Lower Body | 8-12 x 3 | 2-min |
| Incline Bench Press | Chest | 10-12 x 3 | 2-min |
| Incline Chest Supported Row | Back & Delts | 10-12 x 3 | 2-min |
| Barbell Hip Thrust | Glute & Ham | 8-12 x 3 | 1-min |
| Barbell Front Raises | Front Delt | 8-12 x 3 | 2-min |
Advanced 3 Day Full Body Barbell Workout Routine
Monday
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | Chest | 8-12 x 4 | 2-min |
| Barbell Forward Lunges | Legs | 8-10 x 3 | 2-min |
| Barbell Bent-over Rowing | Back | 8-12 x 4 | 2-min |
| Barbell Overhead Press | Shoulder | 8-12 x 3 | 2-min |
| Barbell Crunches | Core | 8-12 x 3 | 1-min |
| Incline Chest Supported Row | Back & Delts | 8-12 x 3 | 2-min |
Wednesday
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Legs | 8-12 x 4 | 2-min |
| Incline Bench Press | Chest | 8-12 x 4 | 2-min |
| Barbell T Rowing | Back | 8-12 x 3 | 2-min |
| Barbell Landmine Press | Pecs and Delts | 8-12 x 3 | 2-min |
| Barbell Upright Row | Traps & Delts | 8-12 x 3 | 2-min |
| Barbell Skull Crusher | Triceps | 8-12 x 3 | 2-min |
Friday
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Full Body | 2-6 x 4 | 2-min |
| Barbell Jammers | Full Body | 6-8 x 4 | 2-min |
| Barbell Rollout | Core | 6-8 x 2 | 1-min |
| Seated Barbell Oblique Twist | Core | 8-10 x 2 | 1-min |
| Stiff-Leg Deadlift | Hams & Glute | 6-8 x 3 | 2-min |
| Barbell Biceps Curl | Biceps | 8-12 x 3 | 1-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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