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
|Barbell Bent Over Row||4||8|
|Close Grip Bench Press||4||12|
|Straight Leg Deadlift||4||12|
|Standing Overhead Press||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.