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).
- Evidence-based recommendations for natural bodybuilding
- Macronutrient considerations for the sport of bodybuilding
Also see: Highest Protein Foods for Weight Gain
3 Day PPL Barbell Workout Schedule 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 | Chest | 12, 10, 8 | 1-3 mins |
| Narrow Grip Bench Press | Triceps | 12, 10, 8 | 1-3 mins |
| Skull Crushers | Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Overhead Press | Shoulder | 12, 10, 8 | 1-3 mins |
| Barbell Front Raises | Shoulder | 12, 10, 8 | 1-3 mins |
Wednesday – Pull Workout – Back, Biceps, and Core
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Back and Legs | 6, 5, 4, 2 | 1-3 mins |
| Barbell Bent Over Row | Back | 10, 8, 6 | 1-2 mins |
| Barbell T Rowing | Back | 12, 10, 8 | 1-2 mins |
| Incline Prone 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 Sit-ups | Abs | 6 x 3 | 30-60 sec |
| Barbell Wrist Curl | Wrists | 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 |
| Sumo Deadlift | Entire Legs | 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 Good Morning | Hams, Lower Back | 10, 8, 6 | 1-2 mins |
| Barbell Calf raises | Calves | 12, 10, 8 | 1-2 mins |
Alternate: 3-Day Compound Workout Routine
4 Day Upper Lower Split Workout Routine At Home 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)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | Chest | 15, 12, 10 | 1-3 mins |
| Incline Bar 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 |
| Barbell Wrist Extension | Forearm | 10 x 2 | 1-2 mins |
Day 2 (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 |
| Barbell Sumo Squat | Entire Legs | 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 Good Morning | Hams and LB | 10, 8, 6 | 1-2 mins |
| Barbell Calf raises | Calves | 12, 10, 8 | 1-2 mins |
Day 3 (Thursday) – Upper Body (Back, Biceps, and Core)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Back and Legs | 6, 5, 4, 2 | 1-3 mins |
| Barbell Bent Over Row | Back | 10, 8, 6 | 1-2 mins |
| Barbell T Rowing | Back | 12, 10, 8 | 1-2 mins |
| Incline Prone Rowing | Back | 12, 10, 8 | 1-2 mins |
| Barbell Curl | Biceps | 12, 10, 8 | 1-2 mins |
| Barbell Ab Rollout | Core | 5 x 2 | 30-60 sec |
| Barbell Sit-ups | Core | 6 x 2 | 30-60 sec |
| Bar Seated Oblique Twist | Core | 6 x 2 | 30-60 sec |
Day 4 (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 |
Related: 4-Day Compound Workout Routine (5 Types)
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 |
| Barbell Lunges | Legs | 10, 10, 6 | 1-2 mins |
| Incline Bench Press | Chest & Triceps | 12, 10, 8 | 1-3 mins |
| Overhead Press | Shoulder & Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Upright Row | Shoulder & Back | 10, 8, 6 | 1-3 mins |
| Barbell Bent Over Rowing | Back & Biceps | 12, 10, 8 | 1-3 mins |
| Barbell T Rowing | Back & Biceps | 12, 10, 8 | 1-3 mins |
Day 2 – Tuesday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Good Morning | Hams and Lower Back | 10, 8, 6 | 1-2 mins |
| Barbell Standard 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 |
| Barbell Skull Crusher | Triceps | 12, 10, 8 | 1-3 mins |
Day 3 (Wednesday)
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Incline Barbell Bench Press | Chest and Triceps | 15, 12, 10, 8 | 1-3 mins |
| Barbell Jammer | Legs, Chest, Shoulder | 12, 10, 8, 6 | 1-3 mins |
| 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 |
| Barbell Sit-ups | Core | 10 x 2 | 30-60 sec |
Day 4 – Friday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Good Morning | Hams and Lower Back | 10, 8, 6 | 1-2 mins |
| 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 |
| Landmine Press | Chest and Shoulder | 12, 10, 8 | 1-3 mins |
| Barbell Skull Crusher | Triceps | 12, 10, 8 | 1-3 mins |
| Barbell Ab Rollout | Core | 5 x 2 | 30-60 sec |
| Bar Seated Oblique Twist | Core | 10 x 2 | 30-60 sec |
Day 5 – Saturday
| Exercise | Muscle Build | Reps | Rest |
|---|---|---|---|
| Barbell Sumo Squat | Back and Legs | 6, 5, 4, 2 | 1-3 mins |
| Barbell Lunges | Back | 10, 8, 6 | 1-2 mins |
| Barbell Bench Press | Back | 12, 10, 8 | 1-2 mins |
| Barbell Overhead Press | Back | 12, 10, 8 | 1-2 mins |
| Bar Overhead Extension | Biceps & Back | 12, 10, 8 | 1-2 mins |
| Incline Prone Rowing | Biceps | 12, 10, 8 | 1-2 mins |
| Barbell Bent Over Rowing | Biceps | 12, 10, 8 | 1-2 mins |
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.
