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 schedule.

Whether you’re beginner, intermediate, and pro, you can download one of the barbell home workout routines PDF.

This barbell home workout plan isn’t specific for gender. However, men and women can do one of the workout routines.

You can also save this: 12 Week Dumbbell Workout Plan (with Free PDF)

Summary of the Barbell Home workout Program

Types of Workout Plan

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

Equipment Needed

  • A Straight Barbell
  • Weight Plates
  • Flexible Bench

Goal – Build muscles strength and mass

Suggested Duration for Seeing Results – 12 weeks

(Related: How Long Does It Take To Build Noticeable Muscle?)

Alternate Home Workout Plans

Diet Recommendation

The role of nutrition is as important as exercise. Yet, this article is focused on barbell home exercise routine, 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 on the National Institute of Health (NIH)

Related: Highest Protein Foods for Weight Gain and recommend whey proteins

3 Day PPL Barbell Workout Schedule At Home For Beginners

Barbell Home Workout Program
Barbell Workout
  • Monday – Push Workuot- 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
Barbell workout routine at home

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 Drag CurlBiceps & Back12, 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
Barbell workout schedule at home

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 and LB10, 8, 61-2 mins
Barbell Good MorningHams and LB10, 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
Home workout routine with a 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
Landmine PressChest12, 10, 81-2 mins
Narrow Grip Bench PressTriceps12, 10, 81-3 mins
Skull CrushersTriceps12, 10, 81-3 mins
Bar Overhead ExtensionTriceps12, 10, 81-3 mins
Barbell Overhead PressShoulder12, 10, 81-3 mins
Barbell Front RaisesShoulder12, 10, 81-3 mins
Barbell ShrugsShoulder12, 10, 81-2 mins
barbell strength training

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 Drag CurlBiceps & Back12, 10, 81-2 mins
Barbell CurlBiceps12, 10, 81-2 mins
Barbell Landmine CurlBiceps12, 10, 81-2 mins
Barbell Ab RolloutCore5 x 230-60 sec
Barbell Sit-upsCore6 x 230-60 sec
Bar Seated Oblique TwistCore6 x 230-60 sec
Barbell Wrist CurlWrists10 x 21-2 mins
Four-day barbell workout routine at home

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
Sumo DeadliftLegs
Barbell JammerEntire Legs12, 10, 81-2 mins
Barbell Bulgarian SquatTotal Legs10, 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 Routine At Home

Day 1 – Monday

ExerciseMuscle BuildRepsRest
Barbell Back SquatLegs15, 12, 102-3 mins
Barbell LungesLegs10, 10, 61-2 mins
Barbell Bench PressChest & Triceps12, 10, 81-3 mins
Incline Bench PressChest & Triceps12, 10, 81-3 mins
Overhead PressShoulder & Triceps12, 10, 81-3 mins
Barbell Upright RowShoulder & Back10, 8, 61-3 mins
Barbell Bent Over RowingBack & Biceps12, 10, 81-3 mins
Barbell T RowingBack & Biceps12, 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, 61-2 mins
Landmine PressChest and Shoulder12, 10, 81-3 mins
Narrow Grip Bench PressTriceps and Chest12, 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, Shoulder12, 10, 8, 61-3 mins
Barbell LungesLegs10, 8, 61-2 mins
Barbell Overhead PressShoulder12, 10, 81-3 mins
Barbell ShrugsShoulder & Upper Trap12, 10, 81-2 mins
Barbell T RowingBack12, 10, 8, 61-3 mins
Barbell RDLLower Back and Hams10, 8, 61-3 mins
Barbell Hip ThrustHips and Glutes12, 10, 81-2 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, 82-3 mins
Meadows RowBack10, 8, 61-2 mins
Barbell CurlBiceps and Back12, 10, 81-2 mins
Barbell Upright RowShoulder10, 8, 61-2 mins
Landmine PressChest and Shoulder12, 10, 81-3 mins
Barbell Skull CrusherTriceps12, 10, 81-3 mins
Barbell Ab RolloutCore5 x 230-60 sec
Barbell Sit-upsCore10 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 PressBack12, 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 Calf RaisesCore5 x 21-2 mins
Barbell Wrist CurlWrists10 x 21-2 mins
barbell workout program

Alternate: 5 Day Compound Workout Routine To Build Muscle

5 Day Gym Workout Schedule With PDF

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 muscles.

The Takeaway Message

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

Working out at home helps you save your precious time that enables you spent more time in your side hustles, with your friends and family, for learnings, or in your mediation.

So try to get as much equipment as possible in small quantity 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 compound exercises list.

I hope you like this barbell home workout routine/plan/program/schedule, and it will help you build muscles over some time.


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