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The Full Body Barbell Workout Routine for More Strength and Fat Loss

If Your Goal is Build strength and Fat Loss, this Full Body Barbell Workout Routine is designed for you.

What is a barbell?

A barbell is a metal bar that is able to be loaded with weights. When barbell training, one thing to keep in mind though, is some barbells already come in a pre-made weight and aren’t adjustable.

Benefits of Barbell Exercises

  1. The barbell is the simplest looking piece of equipment in the gym.
  2. Barbells save time.
  3. Barbells improve athletic performance.
  4. Barbells are cheap.
  5. Barbells are for cardio, too.

Full Body Barbell Workout Routine

The following program consists of four days of training per week:
Day 1 is an upper-body push workout (chest, shoulders, triceps);
Day 2 is a lower-body session (quads, glutes, hamstrings, calves);
Day 3 is upper-body pull (back, traps, biceps, forearms);
Day 4 is a power-training day that focuses on full body movements.

Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

let’s go to work

Full Body Barbell Workout Routine: Day 1 Upper Body Push (Chest, Shoulders, Triceps, Abs)

  • Floor Bench Press 4 sets of 8-12 reps
  • EZ-bar Pullover 3 sets of 8-12 reps
  • Underhand Press Raise 3 sets of 8-12 reps
  • Barbell Shoulder Press 4 sets of 8-12 reps
  • Barbell Upright Row 3 sets of 8-12 reps
  • Reverse-Grip Bench Press 4 sets of 8-12 reps
  • Standing Barbell Triceps Extension 3 sets of 8-12 reps
  • Lying EZ-Bar Triceps Extension 4 sets of 8-12 reps
  • Barbell Crunch 4 sets of 8-12 reps

 

Full Body Barbell Workout Routine: Day 2 Lower Body (Quads, Glutes, Hamstrings, Calves, Abs)

  • Barbell Front Squat 4 sets max reps
  • Barbell Hack Squat 3 sets max reps
  • Barbell Lunge 3 sets of 8-12 reps
  • Barbell Crawl 3 sets of 8-12 reps
  • Romanian Dead lift 4 sets of 8-12 reps
  • Lying Leg Curl 3 sets of 8-12 reps
  • Standing Calf Raise 4 sets of 10-30 reps
  • Barbell Crunch 4 sets of 20 reps

 

Full Body Barbell Workout Routine: Day 3 Rest Day

Active Recovery

Full Body Barbell Workout Routine: Day 4 Upper-Body (Back, Traps, Biceps, Forearms, Abs)

  • Barbell Dead lift 4 sets of 8-12 reps
  • Barbell Bent-Over Row 3 sets of 8-12 reps
  • One Arm Bent Over Row 3 sets of 8-12 reps
  • Reverse-Grip Barbell Bent over Row 4 sets of 8-12 reps
  • Barbell Shrug 3 sets of max reps
  • Barbell shrug behind the back 3 sets of max reps
  • Barbell Biceps Curl 3 sets of max reps
  • Reverse Curl-Up 4 sets of max reps
  • Behind-the-Back Barbell Reverse Wrist Curl 3 sets of max reps
  • Barbell Crunch 4 sets of max reps

 

Full Body Barbell Workout Routine: Day 5 Full Body

For all exercises, use a weight that’s approximately 30%-50% of your 1RM.
  • Barbell Jump Shrug 4 sets of 3-5 reps
  • Hang Clean 3 sets of 3-5 reps
  • Barbell High Pull 4 sets of 3-5 reps
  • Barbell Hang Pull 3 sets of 3-5 reps
  • Barbell Push Press 3 sets of 3-5 reps
  • Overhead Barbell Squat 4 sets of 3-5 reps

 

Full Body Barbell Workout Routine: Day 6 Rest Day

Active Recovery

Full Body Barbell Workout Routine: Day 7 Rest Day

Active Recovery

 

These Full Body Barbell Workout Routine deliver a good results. Follow it for a few Weeks. Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

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