Not everyone has access to all of the most updated equipment in a gym. There are some of us that prefer only working with a barbell to build muscle. This is a routine designed around a barbell only prerequisite that will help you build some great muscle and strength.

This is a 4 day routine, a sample schedule would look like this:

  • Sunday – OFF
  • Monday – Workout 1
  • Tuesday – Workout 2
  • Wednesday – OFF
  • Thursday – Workout 3
  • Friday – Workout 4
  • Saturday – OFF
Workout 1
Exercise Sets Reps
Bench Press 4 8
Barbell Bent Over Row 4 8
Close Grip Bench Press 4 12

 

Workout 2
Exercise Sets Reps
Deadlift 4 8
Straight Leg Deadlift 4 12
Hang Clean 4 8
Barbell Curl 4 15

 

Workout 3
Exercise Sets Reps
Standing Overhead Press 4 8
Barbell Shrug 4 15
Skull Crushers 4 15

 

Workout 4
Exercise Sets Reps
Squat 4 8
Front Squat 4 8
Barbell Lunges 4 12 Per Leg
Seated Calf Raise 4 15

 

This is a pretty rough routine and will require a lot of hard work to complete it. If you run this for 12 weeks I know you will see some great results. Strive to add weight to the bar weekly in small increments.

Tip: When doing seated calf raises, purchase a 2×4 or similar board to place the balls of your feet on. This will give you a stretch like the seated calf raise machines do.

As always eat plenty of good healthy muscle building foods, log your workouts, and get plenty of recovery.