3 Day Barbell-Only Full Body Workout Routine (with PDF)

Creating a solid workout plan is key to achieving your fitness goals. You need to include exercises that work all the muscles.

This barbell-only full-body workout plan is very effective because it works on all muscle groups and ensures enough rest between workout days. You can simply perform all exercises at your home using only a barbell and some plates.

Our workout program is designed to work all your muscles thrice a week, giving you a balanced development for your upper and lower body. This workout program helps prevent muscle imbalances and promotes overall fitness.

The beauty of full-body training with the barbell lies in its efficiency. Incorporating exercises like squats, deadlifts, bench presses, and rows, targets all major muscle groups and stabilizing muscles. Performing compound movements with a barbell engages multiple muscle groups simultaneously, promoting functional strength and coordination.

Whether you’re a beginner or an experienced lifter, our barbell-only full-body workout’s versatility allows adaptability to different fitness levels and goals.

3 Day Barbell Full Body Workout Routine

Full-body barbell-only workouts target multiple muscle groups in a single session, leading to a more time-efficient training approach.

Research into the anabolic response revealed that engaging in compound exercises, particularly those executed with a barbell and other free weights, leads to increased hormonal responses. Individuals undertaking such exercises experience elevated levels of testosterone and growth hormone, indicating the effectiveness of compound movements in stimulating muscle hypertrophy.^[1]

Similarly, barbell-only workouts help to improve neuromuscular coordination. Moreover, full-body workouts, especially those incorporating compound movements with a barbell, can contribute to higher caloric expenditure compared to isolation exercises.

In addition to that, barbell-only training requires coordination and stabilization, leading to improved neuromuscular control and balance.

Research papers have highlighted the efficiency of compound exercises in enhancing muscle engagement and promoting functional fitness, supporting the effectiveness of a barbell-only workout routine^[2].

Day-1

• Squats- 4 sets of 12-10 reps
• Stiff Leg Deadlift- 4 sets of 12-10 reps
• Barbell Bench Press- 4 sets of 12-10 reps
• Overhead Press- 4 sets of 12-10 reps
• Bent Over Rows- 4 sets of 12-10 reps
• Land Mine One Arm Bent Rows- 4 sets of 10 reps
• Triceps Extensions- 3 sets of 10 reps
• Biceps Curls- 3 sets of 10 reps

Day- 2

• Deadlift- 4 sets of 12-10 reps
• Lunges- 4 sets of 12-10 reps
• Incline Bench Press- 4 sets of 12-10 reps
• Land Mine Lateral Raises- 4 sets of 12-10 reps
• Single Arm Land Mine Press- 3 sets of 10 reps
• Barbell Lying Close Grip Bench Press- 3 sets of 10 reps
• Seated Barbell Curls- 3 sets of 10 reps
• Barbell Preacher Curls- 3 sets of 10 reps

Day- 3

• Front Squats- 4 sets of 12-10 reps
• Good Morning- 3 sets of 10 reps
• Decline Chest Press- 4 sets of 12-10 reps
• Barbell Upright Rows- 4 sets of 12-10 reps
• Skull Crushers- 3 sets of 10 reps
• Spider Curls- 3 sets of 10 reps
• Barbell Wrist Curls- 3 sets of 10 reps
• Calf Raises- 3 sets of 10 reps

Barbell Full Body Workout Program PDF

Download the Barbell-only full-body workout program in PDF format at no cost. Enhance your fitness journey with this resourceful guide designed to maximize your home gym training.

Simply click the download button below to get the complete workout program.

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The Bottom Line

This intelligently crafted program ensures a balanced workout experience, targeting all major muscle groups each training day. With a focus on optimal training frequency, participants benefit from increased engagement and efficiency.

Including a rest day between sessions and a two-day rest period at the week’s end prioritizes recovery, fostering muscle repair and growth. Tailored for home gym enthusiasts, this 3-day barbell-only full-body workout program combines versatility and effectiveness, offering a comprehensive approach to achieving fitness goals.

Elevate your at-home workout experience with this expertly designed routine that brings the gym to you.

Reference

1. Schwanbeck, Shane R.1; Cornish, Stephen M.2; Barss, Trevor3,4,5; Chilibeck, Philip D.1. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research 34(7):p 1851-1859, July 2020. | DOI: 10.1519/JSC.0000000000003349
2. Barnes, Matthew J.1; Miller, Adam1; Reeve, Daniel1; Stewart, Robin J.C.2. Acute Neuromuscular and Endocrine Responses to Two Different Compound Exercises: Squat vs. Deadlift. Journal of Strength and Conditioning Research 33(9):p 2381-2387, September 2019. | DOI: 10.1519/JSC.0000000000002140