Type:
Split
Level:
Intermediate
Days per week:
3 days
Sex:
Male & Female
Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.
To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.
Day 1
Chest and Back
Dips - chest version
Sets: 4 Reps: MAX
Pushups
Sets: 4 Reps: MAX
Dumbbell flyes
Sets: 3 Reps: 10
Bent over barbell row
Sets: 4 Reps: 10
One-arm dumbbell row
Sets: 4 Reps: 10
Upright barbell row
Sets: 3 Reps: 8
Day 2 - rest day
Description is empty
No exercises
Day 3
Legs, Including Calves
Barbell squat
Sets: 4 Reps: 12,10,10,8
Dumbbell rear lunge
Sets: 3 Reps: 6 on each leg
Barbell deadlift
Sets: 3 Reps: 10
Standing dumbbell calf raise
Sets: 5 Reps: 12,12,10,8,8
Day 4 - rest day
Description is empty
No exercises
Day 5
Shoulders and Arms
Seated barbell military press
Sets: 4 Reps: 8-10
Side lateral raise
Sets: 4 Reps: 12
Seated bent-over rear delt raise
Sets: 4 Reps: 12
Barbell curl
Sets: 5 Reps: 10
Standing dumbbell triceps extension
Sets: 5 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises