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TRAINING TIPS

4-Day Barbell Only Muscle-Builders

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Yes, you can work out your whole body using only a barbell. Once you have this, you can just work out in the garage or basement.

These explosive moves need a higher percentage of fast-twitch muscle fibers, which have a greater potential for growth compared to slow-twitch fibers. You’ll definitely gain mass.

Day 1 Upper Body (Chest, Shoulders, Triceps, Abs)

1. Floor Bench Press

Image result for man doing floor barbell bench press gif
Do 4 sets of 8-12 reps.

2. EZ-Bar Pullover

Image result for EZ-Bar Pullover

Do 3 sets of 8-12 reps.

3. Underhand Praise Raise

Image result for UNDERHAND PRESS RAISE

Do 3 sets of 8-12 reps.

4. Barbell Shoulder Press

Image result for does military press work

Do 4 sets of 8-12 reps.

5. Barbell Upright Row

Image result for man doing Barbell Upright Row gif

Do 3 sets of 8-12 reps.

6. Reverse-Grip Bench Press

Image result for Reverse-Grip Bench Press

Do 4 sets of 8-12 reps.

7. Standing Barbell Triceps Extension

Image result for man doing Standing Barbell Triceps Extension gif

Do 3 of 8-12 reps.

8. Lying EZ-Bar Triceps Extension

Step image 2

Do 4 sets of 8-12 reps.

9. Barbell Crunch

Image result for Barbell Crunch

Do 4 sets of 20 reps.

Day 2 Lower Body (Quads, Glutes, Hamstrings, Calves, Abs)

1. Barbell Front Squat

Image result for man doing Barbell Front Squat gif

Do 4 sets of 8-10 reps.

2. Barbell Hack Squat

Image result for man doing Barbell Hack Squat gif

Do 5 sets of 10-15 reps.

3. Barbell Lunge

Image result for man doing Barbell Lunge gif

Do 3 sets of 8-12 reps.

4. Barbell Crawl

Image result for Barbell Crawl

Do 3 sets of 8-12 reps.

5. Romanian Deadlift

Image result for man doing Romanian Deadlift gif

Do 3 sets of 8-12 reps.

6. Barbell Crunch

Image result for Barbell Crunch

Do 4 sets of 20 reps.

Day 3 Upper-Body (Back, Traps, Biceps, Forearms, Abs)

1. Barbell Deadlift

Image result for man doing Barbell Deadlift gif

Do 4 sets of 8-12 reps.

2. Barbell Bent-Over Row

Image result for man doing Barbell Bent-Over Row gif

Do 3 sets of 8-12 reps.

3. One-Arm Bent-Over Row

Image result for One-Arm Bent-Over Row barbell

Do 3 sets of 8-12 reps.

4. Reverse-Grip Barbell Bent-Over Row

Image result for man doing Reverse-Grip Barbell Bent-Over Row gif

Do 4 sets of 8-12 reps.

5. Barbell Shrug

Image result for man doing Barbell Shrug gif

Do 3 sets of 10 reps.

6. Barbell Biceps Curl

Image result for man doing Barbell Biceps Curl gif

Do 3 sets of 8-12 reps.

7. Reverse Curl-Up

Image result for Reverse Curl-Up

Do 3-5 sets of 20-30 reps.

8. Behind-the-Back Barbell Reverse Wrist Curl

Image result for man doing Behind-the-Back Barbell Reverse Wrist Curl gif

Do 3 sets of 10-12 reps.

9. Barbell Crunch

Image result for Barbell Crunch

Do 4 sets of 20 reps.

Day 4 Rest Day

Day 5 Full-Body

1. Barbell Jump Shrug

Image result for Barbell Jump Shrug

Do 4 sets of 3-5 reps.

2. Hang Clean

Image result for Hang Clean

Do 3 sets of 3-5 reps.

3. Barbell High Pull

Image result for man doing Barbell High Pull gif

Do 4 sets of 3-5 reps.

4. Barbell Hang Pull

Barbell Hang Pull: Step 2

Do 3 sets of 3-5 reps.

5. Barbell Push Press

Image result for Barbell Push Press

Do 3 sets of 3-5 reps.

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