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Home Workout Dumbbell Barbell only (8 Days Push Pull Leg)
AUTOPLAY
Bulking
Advanced
Barbell
Plan Details
The Home Workout Dumbbell Barbell only (8 Days Push Pull Leg) routine by Lalcaraz is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GENERAL: With this plan I tried to balance all muscle groups evenly with the push and pull seperation principle. Except on day 5 where I added a push/pull combination for having another round for the chest and the back. EQUIPMENT: Because you do not need any special equipment beside barbells and dumbells it is easy to do this full body routine at home. REST: As this plan is not bound to weekdays so you may add additional days to rest inbetween as you like. DETAILS: The 7-set exercises are meant to perform using the same weight but with alternating reps (more convenient too, if you only have one barbell). I would suggest you to use this system for major exercises like: Bench Press Squats Deadlifts or Barbell Rows Here is how you will perform the 7 sets: Set 1: weight x 5 reps Set 2: weight x 5 reps Set 3: weight x 5 reps Set 4: weight x 10 reps Set 5: weight x 10 reps Set 6: weight x 10 reps Set 7: weight x 20+ reps I hope you will have fun trying or adjusting my plan for your needs.
Routine detail
Day 1
Pull: Back / Biceps / Abs
Est. 0 min
7 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Day 2
Push: Chest / Triceps / Calves
Est. 0 min
9 exercises
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
Legs Abs
Est. 0 min
4 exercises
Barbell Deep Squat
7 Sets x 20 Reps
Barbell Sumo Deadlift
7 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Day 4
Off or Cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Push/Pull: Chest / Back
Est. 0 min
9 exercises
Dumbbell One-Arm Row
1 Set x 12 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Weighted Bench Dip
1 Set x 40 Reps
Barbell Pullover
1 Set x 40 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Bench Press
7 Sets x 5 Reps
Day 6
Legs Abs
Est. 0 min
8 exercises
Barbell Sumo Deadlift
7 Sets x 20 Reps
Crunch
2 Sets x 15 Reps
Barbell Deep Squat
7 Sets x 20 Reps
Burpees
1 Set x 20 Reps
Hip Raise
2 Sets x 15 Reps
Stability Ball Leg Lift
2 Sets x 15 Reps
Single-Leg Squat
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Day 7
Push: Shoulder / Calves
Est. 0 min
9 exercises
Handstand Push-Up
4 Sets x 5 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 8
Off or Cardio
Est. 0 min
0 exercises
This day is empty
