Barbell Training Program
In this article, I will give you a great basic barbell training program to gain size and strength. This versatile program will serve you whether you have just gotten started lifting weights or have been in the iron game for years.
Barbell training can help you gain size and strength better than any other strength training tool. Additionally, a good barbell training program can also help you lose body fat, improve your metabolism, build strong bones, improve athletic performance and even maintain independence into old age.
Before we get to the barbell training program, let’s go over a few commonly asked questions about barbell training and barbell workout programs.
Can you build muscle with just a barbell?
You definitely can build muscle with just a barbell. In fact, the barbell may be one of your best tools for building muscle.
Barbell training exercises work multiple muscle groups at a time and allow you to overload your muscles by adding as much weight as you need to the barbell.
While you may be limited in the weight you can use with a dumbbell or kettlebell exercise, you can lift massive poundages with the barbell and gain incredible strength.
What is the best barbell workout?
The best barbell workout includes all the major movement patterns. This means you will squat, lunge, hinge, press, pull and carry.
By creating a workout program with all of these major movement patterns, you will train all the muscles in your body, burn massive calories and build strength.
How do you get jacked with just a barbell?
If you want to get jacked with just a barbell, you need to follow a simple barbell training program that works all your major muscle groups. You will also need to make sure you add weight, reps or sets over time to keep building muscle and strength.
Of course, you will also need to make sure your nutrition supports your workouts and quality muscle growth. Make sure you consume adequate calories, protein, healthy fats and carbohydrates.
How do you start barbell training?
To start barbell training, make sure you work with a qualified personal trainer or strength and conditioning coach who can help you learn proper form and technique for the back squat, deadlift, RDL, front squat, bench press, bent over row, overhead press, and split squat.
While barbell training is incredibly effective, this type of training is less forgiving if you have poor form or technique.
You need to learn proper form and technique on all the major movements to prevent pain and injury.
A good coach can also help you create a balanced program and help you select the correct load for you on all the major exercises you perform.
When performing barbell training exercises, I would also recommend ending your sets a few reps shy of failure. This will allow you to focus on good form and technique and reduce your chances of injury.
Barbell Training Program
Try this amazing, yet simple barbell training program for size and strength. This program contains primarily barbell training exercises, but also some accessory bodyweight, dumbbell and kettlebell exercises. With this program, you will strength train three times per week. You can include 30-45 minutes of low impact cardio like walking, cycling or swimming two to three times per week. Include one complete rest day per week.
- Day 1
- Back Squat 3 x 6
- Bench Press 3 x 8
- Dumbbell RDL 3 x 10
- Chin ups 4 x 5 reps
- Barbell Roll Out 4 x 4 reps
- Day 2
- Barbell Conventional Deadlift 4 x 4
- Dumbbell Overhead Press 3 x 8
- Single Leg Hip Thrust 3 x 6
- Chest Supported Dumbbell Row 3 x 8
- Rope Wood Chop 4 x 6 each side
- Day 3
- Barbell Reverse Lunge 4 x 8 each side
- Push up 3 x 15 reps
- Glute Ham Raise 3 x 6
- Inverted Wide Grip Row 3 x 10
- Hollow Hold 3 x 20 seconds
Final Thoughts
A basic barbell training program can help you add slabs of muscle to your frame in addition to usable, functional strength and power.
Honestly, basic barbell training should always form the foundation of your training program.
If you decide to try the barbell training program included in this article, please let me know how you like it in the comments section below.
