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Barbell Muscle Building Plan
Bulking
Intermediate
None
Plan Details
The Barbell Muscle Building Plan routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4-day, intermediate-level, barbell muscle building plan. There are four training days that are to be completed following 48-hours of rest. Progressing from 4 to 5 days a week would typically happen after a minimum of 6-weeks of training. Day 1: Upper Body Perform 7 exercises for 3-4 sets each only barbell exercises and workout time is about 56-minutes. Day 2: Legs and Core Complete 4 leg exercises for 3-4 sets each, only barbell exercises followed by an ab bodyweight circuit and workout time is about 68-minutes. Day 3: Upper Body Perform 8 exercises for 3-4 sets each using only barbell exercises and workout time is about 62-minutes. Day 4: Lower Body - Repeat like Day 2 Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 68 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 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
Day 2
Workout 2: Legs & Core
Est. 56 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Air Bike
1 Set x 20 Reps
Plank
1 Set
Air Bike
1 Set x 25 Reps
Plank
1 Set
Day 3
Workout 3: Upper Body
Est. 63 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline 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 4
Workout 2: Legs & Core
Est. 50 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Air Bike
1 Set x 20 Reps
Plank
1 Set
Air Bike
1 Set x 25 Reps
Plank
1 Set
