5-Day Barbell Only Workout Routine (with PDF)

Look no further if you’re searching for a simple yet effective fitness routine. Our 5-day barbell-only bro split workout is designed for everyone, whether you’re a seasoned gym athlete or just starting your fitness journey.

Barbell workouts offer an effective way to engage multiple muscle groups at the same time, giving you a balanced development in the upper and lower body, helping prevent muscle imbalance, and promoting overall strength and endurance.

You can forget the complications of fancy gym equipment – with just a barbell and determination, you’re all set to embark on a comprehensive routine that will not only challenge your body but also make a deeper connection with your fitness goals, enhance your overall well-being, and instill a sense of accomplishment as you witness tangible progress.

With our easy-to-follow program, you’ll be targeting your entire body over five days a week, and taking proper rest on weekends.

Without any further ado let’s dive straight into the program!

5-Day Barbell Workout Routine

Our 5-day barbell workout plan allows for a dedicated focus on different muscle groups during each session, promoting targeted muscle development and deeper mind-muscle connection.

When you split training sessions across 5 days throughout the week, it allows you to increase the training volume which is necessary for muscle hypertrophy and strength gains^[1].

Additionally, a well-structured 5-day split routine helps prevent overtraining by allowing each muscle group to rest between sessions. Overtraining can lead to fatigue and decreased performance.

Moreover, the important factors for muscle growth are proper training and optimized recovery^[2], by working different muscle groups on separate days, this 5-day bro split barbell routine provides each muscle with ample time to recover.

Similarly, a 5-day bro split helps improve workout intensity, focusing on different muscle groups each day enables you to maintain a higher workout intensity^[3].

Day 1: Chest

• Barbell Bench Press- 4 sets of 10 reps
• Barbell Incline Bench Press- 4 sets of 10 reps
• Barbell Decline Bench Press- 4 sets of 10 reps
• Landmine Chest Press- 4 sets of 10 reps

Day 2: Legs

• Barbell Squats- 4 sets of 10 reps
• Barbell Lunges- 4 sets of 10 reps
• Barbell Bulgarian Split Squats – 4 sets of 10 reps
• Stiff Leg Deadlift- 4 sets of 10 reps
• Standing Calf Raises- 4 sets of 10 reps

Day 3: Shoulder

• Barbell Seated Press- 4 sets of 10 reps
• Single Arm Land Mine Press- 3 sets of 10 reps
• Land Mine Lateral Raise- 4 sets of 10 reps
• Barbell Front Raises- 3 sets of 10 reps
• Barbell Upright Rows- 4 sets of 10 reps
• Barbell Shrugs- 4 sets of 12-15 reps

Day 4: Back and Abs

• Deadlift- 4 sets of 10 reps
• Barbell Bent Over Rows- 4 sets of 10 reps
• Land Mine V Rows- 4 sets of 10 reps
• Land Mine Single Arm Rows- 4 sets of 10 reps
• Barbell Roll Out- 3 sets of 8 reps

Day 5: Arms

• Barbell Standing Biceps Curls- 4 sets of 10 reps
• Barbell Preacher Curls- 4 sets of 10 reps
• Barbell Spider Curls- 4 sets of 10 reps
• Barbell Close Grip Bench Press- 4 sets of 10 reps
• Barbell Triceps Extension- 4 sets of 10 reps
• Barbell Skull Crushers- 4 sets of 10 reps
• Barbell Wrist Curls- 3 sets of 10-20 reps
• Barbell 28 Method- 1 set

5-Day Barbell Workout Program PDF

Grab your free 5-day barbell-only workout program now! Click the download button below to download it for free.

Don’t miss:

3 Day Barbell-Only Full Body Workout Routine
3-Day Barbell-Only Push Pull Leg Split Workout Routine
4-Day Barbell-Only Upper/Lower Split Workout Routine
3 Day Full Body Dumbbell Workout Plan

The Bottom Line

Barbell-only workouts provide a simple and effective way to build muscles. All major muscle groups are targeted by including compound movements in your workout routine.

Our 5-day bro split barbell-only workout routine is very convenient, and you can do it at home. Whether you are a beginner or an experienced athlete, it offers numerous benefits and promotes increased muscle growth through progressive overload, higher volume, and high intensity.

Experience the ease and effectiveness of our 5-day Barbell workout routine from the comfort of your home. Change your lifestyle, elevating both your aesthetic appeal and overall fitness for a positive impact on your health.

Reference

1. Kassiano, Witalo1; Nunes, João Pedro1; Costa, Bruna1; Ribeiro, Alex S.1,2; Schoenfeld, Brad J.3; Cyrino, Edilson S.1. Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of Strength and Conditioning Research 36(6):p 1753-1762, June 2022. | DOI: 10.1519/JSC.0000000000004258
2. Mausehund, Lasse1; Skard, Audun E.1; Krosshaug, Tron2. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. Journal of Strength and Conditioning Research 33():p S85-S94, July 2019. | DOI: 10.1519/JSC.0000000000002617
3. Karsten, Bettina1; Fu, Yue (Leon)2; Larumbe-Zabala, Eneko3; Seijo, Marco2; Naclerio, Fernando2. Impact of Two High-Volume Set Configuration Workouts on Resistance Training Outcomes in Recreationally Trained Men. Journal of Strength and Conditioning Research 35():p S136-S143, February 2021. | DOI: 10.1519/JSC.0000000000003163