Barbell exercises are incredibly potent muscle builders. If you performed only squats, deadlifts, bench press and overhead press you would be able to build a substantial amount of muscle mass. This workout takes things a step further and add in several other proven barbell exercises.
Barbell Only Muscle Building Workout
The barbell only muscle building workout is an upper lower split. You will hit the gym 4 times per week. The following example may be altered to fit your schedule:
Monday - Lower Body
Tuesday - Upper Body
Thursday - Lower Body
Friday - Upper Body
Day 1
Lower Body
Sets: 3 Reps: 5
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 12-20
Sets: 3 Reps: 10-20
Day 2
Upper Body
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 5
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Day 3 - rest day
Description is empty
No exercises
Day 4
Lower Body
Sets: 3 Reps: 5
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 12-20
Sets: 3 Reps: 10-20
Day 5
Upper Body
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 8-12
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises