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Muscle Building Plan (Barbell Only)
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Muscle Building Plan (Barbell Only) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3-day, intermediate-level, muscle building plan. There are three training days that are to be completed following 48-hours of rest. This program can eventually be performed 4x/week. Progressing from 3 to 6 days a week would typically happen after a minimum of 6-weeks of training. Day 1: Upper Body Perform 10 exercises for 3-4 sets each only barbell exercises and workout time is about 85-minutes. Day 2: Legs Only Complete 4 leg exercises for 3-4 sets each, only barbell exercises and workout time is about 45-minutes. Day 3: Upper Body Perform 10 exercises for 3-4 sets each only barbell exercises and workout time is about 85-minutes. Stay Strong - MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 65 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10,8,8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Day 2
Workout 2: Legs
Est. 45 min
4 exercises
Barbell Front Squat
4 Sets x 8,8,6,6 Reps
Barbell Squat
4 Sets x 8,8,6,6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 3
Workout 3: Upper Body
Est. 63 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
