4-Day Barbell Only Muscle-Builders

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

Do 4 sets of 8-12 reps.

2. EZ-Bar Pullover

Do 3 sets of 8-12 reps.

3. Underhand Praise Raise

Do 3 sets of 8-12 reps.

4. Barbell Shoulder Press

Do 4 sets of 8-12 reps.

5. Barbell Upright Row

Do 3 sets of 8-12 reps.

6. Reverse-Grip Bench Press

Do 4 sets of 8-12 reps.

7. Standing Barbell Triceps Extension

Do 3 of 8-12 reps.

8. Lying EZ-Bar Triceps Extension

Do 4 sets of 8-12 reps.

9. Barbell Crunch

Do 4 sets of 20 reps.

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

1. Barbell Front Squat

Do 4 sets of 8-10 reps.

2. Barbell Hack Squat

Do 5 sets of 10-15 reps.

3. Barbell Lunge

Do 3 sets of 8-12 reps.

4. Barbell Crawl

Do 3 sets of 8-12 reps.

5. Romanian Deadlift

Do 3 sets of 8-12 reps.

6. Barbell Crunch

Do 4 sets of 20 reps.

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

1. Barbell Deadlift

Do 4 sets of 8-12 reps.

2. Barbell Bent-Over Row

Do 3 sets of 8-12 reps.

3. One-Arm Bent-Over Row

Do 3 sets of 8-12 reps.

4. Reverse-Grip Barbell Bent-Over Row

Do 4 sets of 8-12 reps.

5. Barbell Shrug

Do 3 sets of 10 reps.

6. Barbell Biceps Curl

Do 3 sets of 8-12 reps.

7. Reverse Curl-Up

Do 3-5 sets of 20-30 reps.

8. Behind-the-Back Barbell Reverse Wrist Curl

Do 3 sets of 10-12 reps.

9. Barbell Crunch

Do 4 sets of 20 reps.

Day 4 Rest Day

Day 5 Full-Body

1. Barbell Jump Shrug

Do 4 sets of 3-5 reps.

2. Hang Clean

Do 3 sets of 3-5 reps.

3. Barbell High Pull

Do 4 sets of 3-5 reps.

4. Barbell Hang Pull

Do 3 sets of 3-5 reps.

5. Barbell Push Press

Do 3 sets of 3-5 reps.