Barbell Workout Routine at Home (with PDF)

If you work out at home with the barbell and weights, then this article can be helpful for you. Here, I’ll hand out a barbell workout routine (with PDF) that will help you build muscle strength and mass at home.

I’ll share three different types of barbell home workout plans, such as push/pull/legs (PPL), upper/lower split, and full-body home workout schedules.

Whether you’re a beginner, intermediate, or pro, you can download one of the barbell home workout routines PDFs to use it offline.

Summary of the Barbell Home Workout Program

Types of Workout Plans

  • 3 Day PPL Barbell Workout Schedule at Home For Beginners
  • 4 Day Upper Lower Split Barbell Workout Routine at Home
  • 5 Day Full Body Barbell Workout Plan at Home

Equipment Needed

  • A Straight Barbell
  • Weight Plates
  • Flexible Bench

Goal – Build muscles strength and mass

Suggested Duration for Seeing Results – 12 weeks

Diet Recommendation

The role of nutrition is as important as exercise. But as this article is focused on barbell workout routines, so I will not discuss the diet part.

However, 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).

Also see: Highest Protein Foods for Weight Gain


3 Day PPL Barbell Workout Schedule At Home For Beginners

Barbell Home Workout Program
Barbell Workout
  • Monday – Push Workout – Chest, Shoulder, and Triceps
  • Wednesday – Pull Workout – Back, Biceps, and Core
  • Friday – Quadriceps, Hamstrings, Glutes, and Calves

Monday – Push Workout- Chest, Shoulder, and Triceps

ExerciseMuscle BuildRepsRest
Barbell Bench PressChest15, 12, 101-3 mins
Incline Bench PressChest12, 10, 81-3 mins
Barbell Landmine PressChest12, 10, 81-3 mins
Narrow Grip Bench PressTriceps12, 10, 81-3 mins
Skull CrushersTriceps12, 10, 81-3 mins
Barbell Overhead PressShoulder12, 10, 81-3 mins
Barbell Front RaisesShoulder12, 10, 81-3 mins

Wednesday – Pull Workout – Back, Biceps, and Core

Exercise Muscle Build Reps Rest
Barbell DeadliftBack and Legs6, 5, 4, 21-3 mins
Barbell Bent Over RowBack10, 8, 61-2 mins
Barbell T RowingBack12, 10, 81-2 mins
Incline Prone RowingBack12, 10, 81-2 mins
Barbell CurlBiceps12, 10, 81-2 mins
Landmine CurlBiceps12, 10, 81-2 mins
Barbell Ab RolloutAbs5 x 330-60 sec
Barbell Sit-upsAbs6 x 330-60 sec
Barbell Wrist CurlWrists10 x 21-2 mins

Friday – Quadriceps, Hamstrings, Glutes, and Calves

ExerciseMuscle Build Reps Rest
Barbell Back SquatQuad20, 15, 122-3 mins
Barbell LungesQuad and Hams12, 10, 81-2 mins
Sumo DeadliftEntire Legs12, 10, 81-2 mins
Hip ThrustHips and Glutes10, 10, 81-2 mins
Romanian DeadliftHams, Lower Back10, 8, 61-2 mins
Barbell Good MorningHams, Lower Back10, 8, 61-2 mins
Barbell Calf raisesCalves12, 10, 81-2 mins
barbell workout plan for beginners

Alternate: 3-Day Compound Workout Routine


4 Day Upper Lower Split Workout Routine At Home with Barbell

Home workout routine with barbell
  • Day 1 (Monday) – Upper Body (Chest, Triceps, and Shoulder)
  • Day 2 (Tuesday) – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)
  • Day 3 (Thursday) – Upper Body (Back, Biceps, and Core)
  • Day 4 (Friday) – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)

Day 1 (Monday) – Upper Body (Chest, Triceps, and Shoulder)

ExerciseMuscle BuildRepsRest
Barbell Bench PressChest15, 12, 101-3 mins
Incline Bar Bench PressChest12, 10, 81-3 mins
Skull CrushersTriceps12, 10, 81-3 mins
Barbell French PressTriceps12, 10, 81-3 mins
Barbell Overhead PressShoulder12, 10, 81-3 mins
Landmine Lateral RaisesShoulder12, 10, 8 1-2 mins
Barbell Wrist ExtensionForearm10 x 21-2 mins

Day 2 (Tuesday) – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)

ExerciseMuscle BuildRepsRest
Barbell Back SquatQuad20, 15, 122-3 mins
Barbell LungesQuad and Hams12, 10, 81-2 mins
Barbell Sumo SquatEntire Legs12, 10, 81-2 mins
Hip ThrustHips and Glutes10, 10, 81-2 mins
Romanian DeadliftHams and LB10, 8, 61-2 mins
Barbell Good MorningHams and LB10, 8, 61-2 mins
Barbell Calf raisesCalves12, 10, 81-2 mins
Barbell workout schedule at home

Day 3 (Thursday) – Upper Body (Back, Biceps, and Core)

ExerciseMuscle BuildRepsRest
Barbell DeadliftBack and Legs6, 5, 4, 21-3 mins
Barbell Bent Over RowBack10, 8, 61-2 mins
Barbell T RowingBack12, 10, 81-2 mins
Incline Prone RowingBack12, 10, 81-2 mins
Barbell CurlBiceps12, 10, 81-2 mins
Barbell Ab RolloutCore5 x 230-60 sec
Barbell Sit-upsCore6 x 230-60 sec
Bar Seated Oblique TwistCore6 x 2 30-60 sec

Day 4 (Friday) – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)

ExerciseMuscle BuildRepsRest
Barbell Back SquatQuad20, 15, 122-3 mins
Barbell Reverse LungesQuad and Hams12, 10, 81-2 mins
Barbell Landmine SquatQuad12, 10, 81-2 mins
Hip ThrustHips and Glutes10, 10, 81-2 mins
Romanian DeadliftHams and LB10, 8, 61-2 mins
barbell workout program

Related: 4-Day Compound Workout Routine (5 Types)


5 Day Full Body Barbell Workout Plan at Home

Day 1 – Monday

ExerciseMuscle BuildRepsRest
Barbell Back SquatLegs15, 12, 102-3 mins
Barbell LungesLegs10, 10, 61-2 mins
Incline Bench PressChest & Triceps 12, 10, 81-3 mins
Overhead PressShoulder & Triceps 12, 10, 81-3 mins
Barbell Upright RowShoulder & Back10, 8, 61-3 mins
Barbell Bent Over RowingBack & Biceps12, 10, 81-3 mins
Barbell T RowingBack & Biceps 12, 10, 81-3 mins
barbell workout program

Day 2 – Tuesday

ExerciseMuscle BuildRepsRest
Barbell Good MorningHams and Lower Back10, 8, 61-2 mins
Barbell Standard DeadliftLegs and Back8, 6, 42-3 mins
Meadows RowBack10, 8, 61-2 mins
Barbell Drag CurlBiceps and Back12, 10, 81-2 mins
Barbell ShrugShoulder10, 8, 6 1-2 mins
Landmine PressChest and Shoulder12, 10, 81-3 mins
Barbell Skull CrusherTriceps12, 10, 81-3 mins
full body barbell workout routine at home

Day 3 (Wednesday)

ExerciseMuscle Build Reps Rest
Incline Barbell Bench PressChest and Triceps15, 12, 10, 81-3 mins
Barbell JammerLegs, Chest, Shoulder 12, 10, 8, 61-3 mins
Barbell Overhead PressShoulder12, 10, 81-3 mins
Barbell T RowingBack12, 10, 8, 6 1-3 mins
Barbell CurlLower Back and Hams10, 8, 6 1-3 mins
Barbell Hip ThrustHips and Glutes12, 10, 8 1-2 mins
Barbell Sit-upsCore10 x 230-60 sec
barbell workout plan

Day 4 – Friday

ExerciseMuscle BuildRepsRest
Barbell Good MorningHams and Lower Back10, 8, 61-2 mins
Barbell Front RaisesShoulder12, 10, 8 2-3 mins
Rear Delt Barbell RowShoulder10, 8, 61-2 mins
Barbell CurlBiceps and Back12, 10, 81-2 mins
Landmine PressChest and Shoulder12, 10, 81-3 mins
Barbell Skull CrusherTriceps12, 10, 81-3 mins
Barbell Ab RolloutCore5 x 230-60 sec
Bar Seated Oblique TwistCore10 x 230-60 sec
Barbell workout schedule at home

Day 5 – Saturday

ExerciseMuscle BuildRepsRest
Barbell Sumo SquatBack and Legs6, 5, 4, 21-3 mins
Barbell LungesBack10, 8, 61-2 mins
Barbell Bench PressBack12, 10, 81-2 mins
Barbell Overhead Press Back12, 10, 81-2 mins
Bar Overhead ExtensionBiceps & Back12, 10, 81-2 mins
Incline Prone RowingBiceps12, 10, 81-2 mins
Barbell Bent Over RowingBiceps12, 10, 81-2 mins
barbell workout program

Alternate: 5 Day Compound Workout Routine To Build Muscle


Barbell Workout Routine At Home PDF


Can You Get Strong and Build Muscles with just a Barbell?

Yes, the barbell is one of the great pieces of equipment that allows you to perform a myriad of exercises at home and the gym.

You can lift heavier weights with the help of a barbell compared to a dumbbell. And heavy lifting will help you boost strength and beef up muscle mass.

The Takeaway Message

If you’re someone who works out at home with the barbell, then you can download the home workout routine PDF based on your fitness levels.

Working out at home helps you save precious time that enables you to spend more time on your side hustles, with your friends and family, for learning, or in meditation.

So try to get as much equipment as possible in small quantities each month or quarter. In that way, you will gather sufficient gym equipment and can build your home gym.

Depending on your choice, you can add, replace, or remove any exercise you like from this routine. In addition, you can select workouts from this barbell workout database.

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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.

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