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
- 3 Day Full Body Workout At Home (with PDF)
- 5 Day dumbbell workout Split
- 12 Week Kettlebell Program PDF (An Ultimate Plan)
- Bodyweight Workout Plan To Get Ripped (WIth PDF)
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)
- Evidence-based recommendations for natural bodybuilding
- Macronutrient considerations for the sport of bodybuilding
Related: Highest Protein Foods for Weight Gain and recommend whey proteins
3 Day PPL Barbell Workout Schedule At Home For Beginners
- 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
| 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 Drag Curl | Biceps & 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 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 |
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 |
| Landmine Press | Chest | 12, 10, 8 | 1-2 mins |
| Narrow Grip Bench Press | Triceps | 12, 10, 8 | 1-3 mins |
| Skull Crushers | Triceps | 12, 10, 8 | 1-3 mins |
| Bar Overhead Extension | 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 |
| Barbell Shrugs | Shoulder | 12, 10, 8 | 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 Drag Curl | Biceps & Back | 12, 10, 8 | 1-2 mins |
| Barbell Curl | Biceps | 12, 10, 8 | 1-2 mins |
| Barbell Landmine 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 |
| Barbell Wrist Curl | Wrists | 10 x 2 | 1-2 mins |
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 |
| Sumo Deadlift | Legs | ||
| Barbell Jammer | Entire Legs | 12, 10, 8 | 1-2 mins |
| Barbell Bulgarian Squat | Total Legs | 10, 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 Routine 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 |
| Barbell Bench Press | Chest & Triceps | 12, 10, 8 | 1-3 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 |
| Narrow Grip Bench Press | Triceps and Chest | 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 Lunges | Legs | 10, 8, 6 | 1-2 mins |
| Barbell Overhead Press | Shoulder | 12, 10, 8 | 1-3 mins |
| Barbell Shrugs | Shoulder & Upper Trap | 12, 10, 8 | 1-2 mins |
| Barbell T Rowing | Back | 12, 10, 8, 6 | 1-3 mins |
| Barbell RDL | 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 |
| Meadows Row | Back | 10, 8, 6 | 1-2 mins |
| Barbell Curl | Biceps and Back | 12, 10, 8 | 1-2 mins |
| Barbell Upright Row | 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 |
| Barbell Ab Rollout | Core | 5 x 2 | 30-60 sec |
| Barbell Sit-ups | Core | 10 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 |
| Barbell Calf Raises | Core | 5 x 2 | 1-2 mins |
| Barbell Wrist Curl | Wrists | 10 x 2 | 1-2 mins |
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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