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.
How long should set breaks be
I made a video about this here => https://www.youtube.com/watch?v=5lB-OhhnV2c
It’s one of my first videos so pardon the lack of energy, I’m not like that usually (just nervous).
Generally with big compounds 3-5 minutes, smaller machine exercises 30-45 seconds but with dumbbell stuff I would stick to 1.5-2 minutes in between sets. If you feel ready to go before then, go for it.
Cutty
Thanks for the response, I got another question for the squat for workout 4 would you recommend low bar or high as doing stronglifts 5×5 recently and am use to the low bar squat but am willing to switch to high bar if it is more affective.
That’s one problem I have with the Stronglifts 5×5 saying that you HAVE to use a certain form. It’s stupid.
Choose what works best for you. I’ve seen people who squat 1000 pounds low bar and high bar, so whatever works best for you.
I personally use a higher bar but it’s because that’s what is the most comfortable and strongest for me.
So pick what you like best man.
If you have any more questions, leave em :)
Cutty
I like this routine,
I only half 3 days
so i added 1 leg exercise into the 1,2 and 3 it looks like this
Deadlift 4 8
Straight Leg Deadlift 4 12
Hang Clean 4 8
Barbell Curl 4 15
Squats 4
Workout 3
Exercise Sets Reps
Standing Overhead Press 4 8
Barbell Shrug 4 15
Skull Crushers 4 15
Lounges 4
Workout 1
Exercise Sets Reps
Bench Press 4 8
Barbell Bent Over Row 4 8
Close Grip Bench Press 4 12
Calve Rises 4
Looks good man let me know how it goes!
Hi, Cutty! How,s the weather there? Well…..I only got a Question :
It,s about shoulder excercises. Some people says that military presses are basically the best shoulder excersice on compound movements. But on the other hand it says that Barbell Press behind the neck are more efective ¡BUT! it,s prohibited becuase it causes strain and injuries to the shoulder joints so What,s your opinion?
There’s no way in hell I can do them, I have very tight immobile shoulders. I like regular military press. I think if you can do them without any straining then try them, go to just below the top of your head and press, go light at first. Just try it out and see how it feels but I wouldn’t recommend it if you’re scared you may get hurt.
Cutty
Thanks a lot pal..As always very helpfull.
No problem, as always just ask if you have any questions. It helps me write more articles.
Cutty
Good evening Cutty! I got a question here: How the warming up series are? Because in this heavy workout the poundages are bigger week to week. So how the warming up series could it be?
As allways graetfull for your answer.
Arturo,
I’m not quite sure what you mean by warmup series, but if you mean what type of warmup scheme should you do, I’ve always told people to go based off of “feel.”
If that answer isn’t necessarily helpful enough, I generally work up to 80-85% of my working weight. So if I’m doing sets of 225 on bench, I would do something like Barx20, 135×8, 155×5, 185×3.. warmup sets should not be hard to complete at all, these are to help get your nervous system warmed up and help get your body ready to move some heavy weights.
If I didn’t answer it correctly, let me know!
Cutty
Actually yes! But if i,m doing 4×8 with 95kg. in bench press (209lb.)? for example…
I’d go up to ~170lbs or so and then jump into your set. Play around with how much you warm up.. I’ve noticed with my shoulders and chest I need a bit more light warmups than I do for say squats and dead lifts. I usually do a couple sets of 15 of bar on bench, then 95, 135, 155, 185 and then go from there.. everyone is a little different so try a few different ways and see. I wouldn’t recommend doing more than 80-85% of your working sets for a warmup.
So ~175 would be max I’d recommend for like 3 or 4 reps before you jump to 209lbs.
Cutty
Thanks Cutty. Understood. Very helpfull and very good in the weight trainning and fitness field as usual.
By the way. I was testing this routine and it seems to me that is so incredible. I like it. because is so basic, easy excercises, powerfull, and it feels so much muscular pump in hole body. i,m feeling that this routine works for me, but ¡¡Damn!¡ it takes so much effort to complete it. But feels so good doing it¡!
I got a Question about it. What can i do if I increase the poundages week to week and suddenly i,m get stuck. Can I low the weight 10 or 20 pounds and re start the process increasing 5lbs on the bar week to week again? What,s your opinion?
Take a week off and do like 50%-60% percent of your main exercises and don’t do any accessory work. Just go in and do some light weight and get out.. deloads help your body recover and they are needed once you start getting up into the higher weights.
If you do this and stall for a few weeks then I recommend cutting weights back down 10-25 pounds and restarting the process.
Cutty
Thx Cutty. I Got it.