From high-intensity to muscle-building, you can do myriad barbell exercises 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 hand out a few samples of barbell workout routines (with PDF) you can follow at home.
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.
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
Target Gender – Males and Females
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).
- Evidence-based Recommendations for natural bodybuilding
- Macronutrient Considerations for the Sport of Bodybuilding
3 Day PPL Barbell Workout Routine at Home For Beginners
- 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
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | Chest | 15, 12, 10 | 1-3 mins |
| Incline Bench Press | Chest | 12, 10, 8 | 1-3 mins |
| Barbell Landmine Press | Shoulder | 12, 10, 8 | 1-3 mins |
| Skull Crushers | Triceps | 12, 10, 8 | 1-3 mins |
| Landmine Lateral Raises | Shoulder | 12, 10, 8 | 1-3 mins |
Wednesday – Pull Workout – Back, Biceps, and Core
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Bent Over Row | Back | 10, 8, 6 | 1-2 mins |
| Barbell T Rowing | Back | 12, 10, 8 | 1-2 mins |
| Barbell Curl | Biceps | 12, 10, 8 | 1-2 mins |
| Landmine Curl | Biceps | 12, 10, 8 | 1-2 mins |
| Barbell Ab Rollout | Abs | 5 x 3 | 30-60 sec |
| Barbell Wrist Curl | Forearm | 10 x 2 | 1-2 mins |
Friday – Quadriceps, Hamstrings, Glutes, and Calves
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quad | 20, 15, 12 | 2-3 mins |
| Barbell Lunges | Quad and Hams | 12, 10, 8 | 1-2 mins |
| Hip Thrust | Hips and Glutes | 10, 10, 8 | 1-2 mins |
| Romanian Deadlift | Hams, Lower Back | 10, 8, 6 | 1-2 mins |
| Barbell Calf raises | Calves | 12, 10, 8 | 1-2 mins |
4 Day Split Workout Routine at Home with Barbell
- Monday – Upper Body (Chest, Triceps, and Shoulder)
- Tuesday – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)
- Thursday – Upper Body (Back, Biceps, and Core)
- Friday – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)
Monday – Upper Body (Chest, Triceps, and Shoulder)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | Chest | 15, 12, 10 | 1-3 mins |
| Incline Bench Press | Chest | 12, 10, 8 | 1-3 mins |
| Skull Crushers | Triceps | 12, 10, 8 | 1-3 mins |
| Barbell French Press | Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Overhead Press | Shoulder | 12, 10, 8 | 1-3 mins |
| Landmine Lateral Raises | Shoulder | 12, 10, 8 | 1-2 mins |
Tuesday – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quad | 20, 15, 12 | 2-3 mins |
| Barbell Lunges | Quad and Hams | 12, 10, 8 | 1-2 mins |
| Hip Thrust | Hips and Glutes | 10, 10, 8 | 1-2 mins |
| Romanian Deadlift | Hams and LB | 10, 8, 6 | 1-2 mins |
| Barbell Calf raises | Calves | 12, 10, 8 | 1-2 mins |
Thursday – Upper Body (Back, Biceps, and Core)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Back and Legs | 6, 5, 4, 2 | 1-3 min |
| Barbell T Rowing | Back | 12, 10, 8 | 1-2 min |
| lank Landmine Row | Back and Core | 12, 10, 8 | 1-2 min |
| Barbell Curl | Biceps | 12, 10, 8 | 1-2 min |
| Barbell Ab Rollout | Core | 5 x 2 | 30-sec |
| Landmine Oblique Twist | Core | 5/side x 2 | 30-sec |
Friday – Lower Body (Quadriceps, Hamstrings, Glutes, and Calves)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quad | 20, 15, 12 | 2-3 mins |
| Barbell Reverse Lunges | Quad and Hams | 12, 10, 8 | 1-2 mins |
| Barbell Landmine Squat | Quad | 12, 10, 8 | 1-2 mins |
| Hip Thrust | Hips and Glutes | 10, 10, 8 | 1-2 mins |
| Romanian Deadlift | Hams and LB | 10, 8, 6 | 1-2 mins |
5 Day Full Body Barbell Workout Plan at Home
Day 1 – Monday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Legs | 15, 12, 10 | 2-3 mins |
| Incline Bench Press | Chest & Triceps | 12, 10, 8 | 1-3 mins |
| Overhead Press | Shoulder & Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Bent Over Rowing | Back & Biceps | 12, 10, 8 | 1-3 mins |
Day 2 – Tuesday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | Legs and Back | 8, 6, 4 | 2-3 mins |
| Meadows Row | Back | 10, 8, 6 | 1-2 mins |
| Barbell Drag Curl | Biceps and Back | 12, 10, 8 | 1-2 mins |
| Barbell Shrug | Shoulder | 10, 8, 6 | 1-2 mins |
| Landmine Press | Chest and Shoulder | 12, 10, 8 | 1-3 mins |
Day 3 – Wednesday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Overhead Press | Shoulder | 12, 10, 8 | 1-3 mins |
| Barbell T Rowing | Back | 12, 10, 8, 6 | 1-3 mins |
| Barbell Curl | Lower Back and Hams | 10, 8, 6 | 1-3 mins |
| Barbell Hip Thrust | Hips and Glutes | 12, 10, 8 | 1-2 mins |
Day 4 – Friday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Front Raises | Shoulder | 12, 10, 8 | 2-3 mins |
| Rear Delt Barbell Row | Shoulder | 10, 8, 6 | 1-2 mins |
| Barbell Curl | Biceps and Back | 12, 10, 8 | 1-2 mins |
| Barbell Skull Crusher | Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Ab Rollout | Core | 5 x 2 | 30-60 sec |
Day 5 – Saturday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Lunges | Back | 10, 8, 6 | 1-2 mins |
| Barbell Bench Press | Back | 12, 10, 8 | 1-2 mins |
| Incline Plank Rowing | Biceps | 12, 10, 8 | 1-2 mins |
| Bent-over Barbell Row | Biceps | 12, 10, 8 | 1-2 mins |
Barbell Workout Routine At Home 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 to improve your overall fitness.
You can also make adjustments according to your need. For example, you can add, replace, or remove any exercise you like from this routine. In addition, you can select workouts from this barbell workout database.
