Free Barbell Workout Routine at Home w/PDF

Barbell Home Workout Routine

From high-intensity to muscle-building, you can do various exercises with barbell at home to build strength, endurance, and muscle mass.

However, you need a well-designed workout program to get the most from barbell training.

That’s why I’ve decided to share with you a few samples of workout routines in this article.

I’ve shared three different splits, push/pull/legs (PPL), upper/lower split, and full-body.

These programs will allow you to train in an organized way and help you improve your overall fitness. So, depending on your fitness level, you can follow one of them.

Barbell Workout Program Summary

Plan A3-day Push Pull Leg Split
Plan B4-day Upper Lower Split
Plan C5-day Full Body Workout
Workout GoalBuild Muscle, Strength, & Endurance
Equipment NeededBarbell, Plates, and Bench
Experienced RequiredBeginner to Intermediate
Target GenderMale & Female
Duration/Session30-45 minutes
Recommended Duration8-10 weeks

A) 3 Day PPL Barbell Workout Routine at Home

Barbell Home Workout Program

PPL is a popular strength training split that involves push, pull, and leg exercises in a separate session.

Push exercises, such as bench presses, overhead presses, and tricep dips, train the chest, shoulders, and triceps.

Pull exercises, such as rows and bicep curls, hammer the back, biceps, and rear delts.

Leg day involves exercises like squats, lunges, and deadlifts that target the quads, hamstrings, glutes, and calves.

It ensures no major muscle group gets neglected. You hit everything evenly, from the upper to the lower body.

Here’s the 3x weekly barbell push-pull-leg split:

  • Monday (Push Workout): Chest, Shoulder, and Triceps
  • Wednesday (Pull Workout): Back, Biceps, and Core
  • Friday (Leg Workout): Thighs, Calves, and Glutes

Monday – Chest, Shoulder, and Triceps

ExerciseSetsRepsRest
Barbell Bench Press3151-3 mins
Incline Bench Press3151-3 mins
Barbell Landmine Press310/side1-3 mins
Skull Crushers3151-3 mins
Landmine Lateral Raises310/side1-3 mins

Wednesday – Back, Biceps, and Core

ExerciseSets Reps Rest
Barbell Bent Over Row312-151-2 mins
Barbell T Rowing312-151-2 mins
Barbell Curl312-151-2 mins
Landmine Curl312-151-2 mins
Barbell Ab Rollout36-830-60 sec
Barbell Wrist Curl312-151-2 mins

Friday – Thighs, Calves, and Glutes

ExerciseSets Reps Rest
Back Squat320, 15, 122-3 mins
Barbell Lunges312, 10, 81-2 mins
Hip Thrust310, 10, 81-2 mins
Romanian Deadlift310, 8, 61-2 mins
Barbell Calf raises312, 10, 81-2 mins

B) 4 Day Split Workout Routine with Barbell

4 Day Barbell Workout Routine at Home

The Upper Lower split involves training the torso in one session and the leg in another across a week, allowing you to train your entire body effectively.

Schedule for this 4-day split:

  • Monday – Upper Body (Chest, Triceps, & Shoulder)
  • Tuesday – Lower Body (Legs & Glutes)
  • Thursday – Upper Body (Back, Biceps, & Abs)
  • Friday – Lower Body (Legs & Glutes)

Monday – Upper Body (Chest, Triceps, & Shoulder)

ExerciseSetsRepsRest
Barbell Bench Press315, 12, 101-3 mins
Incline Bench Press312, 10, 81-3 mins
Skull Crushers312, 10, 81-3 mins
Barbell French Press312, 10, 81-3 mins
Barbell Overhead Press312, 10, 81-3 mins
Landmine Lateral Raises312, 10, 8 1-2 mins

Tuesday – Lower Body (Legs & Glutes)

ExerciseSetsRepsRest
Barbell Back Squat320, 15, 122-3 mins
Barbell Lunges312, 10, 81-2 mins
Hip Thrust310, 10, 81-2 mins
Romanian Deadlift310, 8, 61-2 mins
Barbell Calf raises312, 10, 81-2 mins

Thursday – Upper Body (Back, Biceps, & Abs)

ExerciseSetsRepsRest
Barbell Deadlift310-121-3 min
Barbell T Rowing312-151-2 min
Landmine Row310/side1-2 min
Barbell Curl312-151-2 min
Barbell Ab Rollout35-630-sec
Oblique Twist310/side30-sec

Friday – Lower Body (Legs & Glutes)

ExerciseSetsRepsRest
Barbell Squat315-202-3 mins
Reverse Lunges310/leg1-2 mins
Landmine Squat315-201-2 mins
Hip Thrust310-121-2 mins
Romanian Deadlift38-101-2 mins

C) Barbell Full Body 5-Day Workout Plan

Full Body Barbell Workout Plan at Home

This full body barbell workout involves training all major muscle groups like legs, back, chest, shoulders, arms, and core in each session.

It allows you to train your muscles more frequently compared to split routines that focus on specific muscles each day.

Try this split if you want to improve your overall fitness rather than building only muscle and strength.

Day 1 – Monday

ExerciseMuscleSets x RepsRest
Back SquatLegs3 x 2090-sec
Incline Bench PressChest3 x 2090-sec
Overhead PressShoulder3 x 2090-sec
Bent Over RowBack3 x 2090-sec

Day 2 – Tuesday

ExerciseMuscleSets x RepsRest
Meadows RowBack3 x 10/side60-sec
Barbell LungesLegs3 x 10/leg60-sec
Barbell ShrugTraps3 x 2090-sec
Landmine PressShoulder3 x 10/side60-sec

Day 3 – Wednesday

ExerciseMuscleSets x Reps Rest
Overhead PressShoulder3 x 2060-sec
Barbell RDLHamstrings3 x 1090-sec
Bridge PressChest & Abs3 x 1290-sec
Overhead ExtensionsTriceps3 x 1560-sec
Barbell Hip ThrustGlutes3 x 1590-sec

Day 4 – Friday

ExerciseMuscleSets x RepsRest
Hang CleanUpper Body3 x 1090-sec
Push PressShoulder3 x 1090-sec
Pendlay RowBack3 x 1090-sec
Zercher SquatsQauds3 x 1590-sec
Barbell CrunchesAbdominals3 x 1090-sec

Day 5 – Saturday

ExerciseMuscleSets x RepsRest
Walking LungesLegs 3 x 10/leg90-sec
Barbell Bench PressChest3 x 1590-sec
Front RaisesShoulders3 x 1590-sec
Biceps CurlsBiceps3 x 1590-sec
Seated Oblique TwistObliques3 x 10/side60-sec

Download The Free Barbell Workout Plan PDF


The Takeaway Message

Barbells are an excellent piece of equipment allowing you to perform myriad exercises and help you build strength and mass.

However, you need a workout schedule to train in an organized way and achieve the maximum results from barbell training.

From push-pull-legs and upper-lower to full-body and muscle-group split, I’ve shared multiple barbell workout routines in this article.

Depending on your fitness level, you can download one of them and start training.

You can also make adjustments according to your need by eliminating, adding, or replacing exercises of your choice. If you need more option, explore this barbell workout database.

The role of nutrition is as important as exercise. If you want to know what you should consume to build muscles, check out some great resources published by the National Institute of Health (NIH).

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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