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
- The barbell is the simplest looking piece of equipment in the gym.
- Barbells save time.
- Barbells improve athletic performance.
- Barbells are cheap.
- 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
- 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.