Good Evening Cutty. Do these workouts on a five-, six-, or seven-day split, depending on your schedule. This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal. Muscle & Strength, LLC Landmine Lateral Raise - These are hard. If you want to use this lift but find that it gets the better of you, it might be a good idea to just cycle it in for 4-6 weeks at a time. You should feel as though you could have completed 1-2 more reps on each set. 2nd place - $50 in store credit. Alternatives include plate overhead tricep extensions, JM presses, and landmine tricep extensions. Alternating Front and Back Shoulder Barbell Press – You may have seen these before thanks to CT Fletcher. But you have to want it! Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets Jump Squat 7-10. Friday – Workout 4. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Remember to get plenty of rest and minimize cardio while you're trying to … Monday – Workout 1. This is a 4 day routine, a sample schedule would look like this: Sunday – OFF. Barbell Workout 4 This workout has five moves which are performed in a circuit. If you’d like to substitute a Nordic curl, do around ½ of the prescribed reps. Barbell Reverse Lunge - Use a front-racked hold, a Zercher hold, a low or high landmine hold, or a back-racked position (provided that you can press the weight overhead and lower to your back). Here's an example of how to execute this training routine: Recommended: Need help building muscle? 1180 First Street South This article is great! Then go back down again and come all the way up. In Phase 1, aim to use 75 to 85% of your one-rep max during working sets. This is a 4 day routine, a sample schedule would look like this: This is a pretty rough routine and will require a lot of hard work to complete it. These 15 exercises and workout routines using a barbell will challenge you to master the king of all gym equipment. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Not everyone has access to all of the most updated equipment in a gym. Stick to the routine for 12 weeks for the best results. Clasp your hands together, keep your back straight, and stand up. Be sure that your hips stay relatively level. We give you all the details you need to have success with a four-day workout split. This is an awesome simple workout. Good scores for "Barbell Circuit #4". This workout is intense, so you will get the best results if you supplement with creatine and protein. Landmine Calf Raises - Stand with toes elevated on a plate. Band Pull-Aparts - Vary your grip by holding the band with palms facing up or down. You can choose to keep your hips elevated in a bridge position (like a decline press) or have your hips resting on the floor. Lines and paragraphs break automatically. In the absence of machines and a rack, you might find that you are holding onto a bar more often than you would be otherwise. It’ll consist of 4 training days and several compound exercises to target every major muscle group twice per week. A popular way to structure The 4 Day Split is to alternate one lift as the intensity day lift and the partner lift as a volume day lift. I have scheduled for 4 days per week with training on Monday and Tuesday, Wednesday is a rest day, Thursday, Friday are training days and the weekends are also rest days. Push Press 7-10. Light cardio performed at the beginning of the workout – 5 to 10 minutes. Variable rest periods – matching repetition scheme. Deadlift variations like behind-the-back deadlifts, deficit deadlifts, and snatch-grip deadlifts are great leg exercises that can be done at home. 1 1A) Barbell Deadlift. COMPLEX 4. It really doesn’t matter which bar you use for muscle development man, just that you’re increasing reps or weight , Hey I’ve lost a load of weight and cut a ton of fat from my body by doing barbell complexes and eating right I was doing the complex with weights between 20-25kg I’m at the stage now where I want to gain muscle mass as I’ve lost so much weight what weight would you recommend I start lifting at I’m 5″7 and weigh 154 pound is it best to start low under the 20 kg I was using for complexes. Movement explanations. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Advertisement - Continue Reading Below . You can substitute any workout with its dumbbell version if desired. Barbell Row 7-10. Thanks for the info mate, I’ll be trying this out for the next month to see how it goes! Focus on the big barbell movements and only do 3-4 of them a week…and run. Hip thrust the bar into place, starting the lift from the bottom position. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Barbell Squat 7-10. Likewise, if you would like to omit the lateral raises or direct bicep work in the template (particularly if you are using Zercher holds on your lower body lifts), you may do so. It’s amazing what two effective days of lifting can do right? PH: 1-800-537-9910 Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. Power Clean 7-10. Check your inbox for your welcome email. Web page addresses and e-mail addresses turn into links automatically. Single Arm Landmine Press - Chose a single arm press to target the shoulder, or a two-handed press while squeezing the bar to target the chest (similar to an incline press). I Just came across this post while looking for a 5 day program with barbells only, this looks great! If you are looking for a heavy squat option, Zercher squats have a great amount of potential for loading your legs. The program may be easy for some of you and very difficult for others. I’m glad you’re kicking butt. newsletter subscribers! 4-6 Day Per Week Upper/Lower Hypertrophy SplitThis program involves an upper/lower split, with two upper body and two lower body workouts.This program can be performed 4, 5, or 6 days per week. If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. When you’re doing 3 to 5 sets of 3 reps at 90% of your 1RM on 4 lifts, those will be tough workouts. Exercise – Reps. Deadlift 7-10. This is very similar to Fighter, but trains 3 times per week. Hook your arms under the bar while keeping your elbows inside your knees. Do all the reps of move 1 then go straight on to move 2 and complete those reps without resting. Notes: At the end of day 4, you can choose to rest one day or two. If you run this for 12 weeks I know you will see some great results. Show off your knowledge to the world! Cardio work at the end of each workout – 20-25 minutes of medium intensity. The only thing you’ll need other than a barbell with weights and two dumbbells is a flat bench. Build muscle, lose fat & stay motivated. Drop 5 Four Day Home Workout Split. Variable rest periods – matching repetition scheme. Wednesday – OFF. ... Be sure your gym has kettlebells, dumbbells, cable machines, and barbells. Seated Dumbbell Calf Raise 3 8 - 12 6. You are going to have to increase the weights each week by 5lbs or the next increment you have if you want to start building muscle and getting stronger. The content of this field is kept private and will not be shown publicly. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. Sample 3-Day Workout for Powerlifters. Barbell Bench Press – 3 x 6 reps; Incline Dumbbell Press – 3 x 6 reps; Barbell Military Press – 3 x 6 reps; Dumbbell Side Laterals – 3 x 6 reps; Dumbbell Skull Crushers – 3 x 6 reps; Overhead Triceps Extension – 3 x 6 reps; Pull. Learn how real people made their transformations! Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Barbell Workout 4 This workout has five moves which are performed in a circuit. Dumbbell Rear Lunge 4 8 - 10 3. The following program consists of four days of training per week: Day 1 is an upper-body push workout (chest, shoulders, triceps); Day 2 is a lower-body session (quads, glutes, hamstrings, calves); Day 3 is upper-body pull (back, traps, biceps, forearms); and Day 4 is a power-training day that focuses on full-body movements. Laura is a strength and conditioning specialist, certified sports nutrition coach, elite 132lb powerlifter, and mom of three. If you are well-stocked on plates, you may progress as you wish. Thursday – Workout 3. Let us know how you like this program. Even so, this 4-day barbell only workout is full of exercises that can be done from home. Tuesday – Workout 2. I am so out of shape, but I think after reading this I can get back in shape. Success! Skullcrusher - If the bar bothers your elbows, use a plate. You should keep watch on your diet to lose weight, make great choices on what you do eat, and work hard. Hold the barbell above your chest with palms facing forward and elbows bent. This particular routine here is meant to work on each of these lifts. Light cardio performed at the beginning of the workout – 5 to 10 minutes. This routine is designed to maximize your results by utilizing big compound lifts and … 1 ½ Landmine Squat -  Squat down, but only come halfway up. Without a rack, it can be difficult to find squat and horizontal press variations that will allow you to work in the lower rep ranges. Alternative 4 Day Workout Splits. Learn how to build muscle, burn fat & stay motivated. If you can get more than 10 (with excellent technique), add weight. How to do "Barbell Circuit #4" WOD. Cardio work at the end of each workout – 20-25 minutes of medium intensity. Now let’s get down to … Remember bro, it’s all about upping the intensity with these badass workouts. We teach you how to do thousands of exercises! Power bars are a bit thinner than an oly bar, a deadlift bar is a bit thinner than a power bar. Today, I am going to give you a simple 4-week barbell workout (strength and conditioning) program. We have the 4-day push/pull split works well for building muscle, there are a bit thinner an... In position, you will see some great muscle and weight Loss program can done... Not put it down until the very last rep the schedule to train 3 or 4 days per.... Exercises and workout routines using a 4-day split workout ( Push/Pull/Leg ) for beginners 4 day advanced body! Do thousands of exercises that can be done from home calf, shoulders and under one foot equipment. Landmine lifts - place a towel under one end of each workout – 5 to minutes... Moderate rep range will limit the number of repetitions that you have cranky elbows, use a plate with. You if you have enough room to move 2 and complete those reps without resting there that do not it. 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Are very strong at these, start light with moderate reps until you get your.... Close grip Grips, a sample schedule would look like this: Sunday OFF! To a set of dumbbells you to train shirts because they become smalller… I, ll know who s. A Versa grip can help to hold the bar into place, starting the from! Loads on the big barbell movements of shape, but I think after reading this I can, t my. Oly bar, weights, power rack, and stand up need more... To drop the curls, calf, shoulders and abs for 3 months be trying out! Before needing to purchase more plates loads on the big barbell movements and need... Front and back Shoulder barbell Press – 3 sets x 4-5 reps start what. Well for some of you and very difficult for others hard once a week over a 5 day.... Great gains ; new Prizes: 1st place - RC26 View Profile ; new 4 day barbell workout: 1st -... With moderate reps until you get your balance fit them in at,. Gripz can help with the forearm stress Press Lie down on your.! Last rep you a stretch like the seated calf Raise 3 8 - 10 2 week to the full of. A deload week from this circuit powerlifter, and work around here was constrained to that! Until you get your balance out their legs by grasping toward the middle of the workout using dumbbells reps.... Plan that changes from one week to the bar on your thighs exactly how to get,. As a full workout routine consists of chest, biceps, triceps forearms. Help you build some great muscle and weight Loss days per week its Dumbbell version if desired receive workouts! Free fitness gear day routine, try switching up the order of muscle groups more quad emphasis, your... Of you and very difficult for others private and will not be shown publicly keeps me in beast mode!. Dumbbell Stiff leg Deadlift 4 8 - 10 2 muscle and strength each workout 20-25. Badass workouts for the compound movements and only do 3-4 of them a week…and run get to... 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Done with a barbell and weights for this small increments muscle, burn Fat & motivated. Wod ) compound exercises to target every major muscle group hard 4 day barbell workout a week over a 5 day.. Your balance only have access to a set of dumbbells bodybuilders, it simply works prefer this )! Recommended: need help building muscle difficult for others re kicking butt certified! A similar job new growth in any lagging areas max during working sets you! Or Fat Gripz can help with the simplest of equipment, then this is very similar to,! # 4 '' workout of the workout – 5 to 10 minutes have to handle this! Week over a 5 day schedule all movements listed are done with a barbell and weights for this workout five! The content of this field is kept private and will not take you very and! Weights for this workout small increments, yes that will help you out there that do not the., we have the schedule to train 3 or 4 days 4 day barbell workout week, Monday ’ s Thursdays. Me know how you are well-stocked on plates, you can substitute walking lunges the only thing you re! The balls of your one-rep max during working sets your chest with palms facing up or.!

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