{"id":5249,"date":"2021-10-07T16:51:34","date_gmt":"2021-10-07T16:51:34","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5249"},"modified":"2025-03-12T11:56:43","modified_gmt":"2025-03-12T11:56:43","slug":"barbell-workout-routine-at-home","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/barbell-workout-routine-at-home","title":{"rendered":"Free Barbell Workout Routine at Home w\/PDF"},"content":{"rendered":"\n

From high-intensity to muscle-building, you can do various exercises with barbell<\/a> at home to build strength, endurance, and muscle mass.<\/p>\n\n\n\n

However, you need a well-designed workout program to get the most from barbell training.<\/p>\n\n\n\n

That’s why I’ve decided to share with you a few samples of workout routines in this article.<\/p>\n\n\n\n

I’ve shared three different splits, push\/pull\/legs<\/a> (PPL), upper\/lower split<\/a>, and full-body.<\/p>\n\n\n\n

These programs will allow you to train in an organized way and help you improve your overall fitness. So, depending on your fitness level, you can follow one of them.<\/p>\n\n\n\n

Barbell Workout Program Summary<\/strong><\/h2>\n\n\n\n
Plan A<\/td>3-day Push Pull Leg Split<\/td><\/tr>
Plan B<\/td>4-day Upper Lower Split<\/td><\/tr>
Plan C<\/td>5-day Full Body Workout<\/td><\/tr>
Workout Goal<\/td>Build Muscle, Strength, & Endurance<\/td><\/tr>
Equipment Needed<\/td>Barbell, Plates, and Bench<\/td><\/tr>
Experienced Required<\/td>Beginner to Intermediate<\/td><\/tr>
Target Gender<\/td>Male & Female<\/td><\/tr>
Duration\/Session<\/td>30-45 minutes<\/td><\/tr>
Recommended Duration<\/td>8-10 weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

A) 3 Day PPL Barbell Workout Routine at Home<\/strong><\/h2>\n\n\n
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\"Barbell<\/figure>\n<\/div>\n\n\n

PPL is a popular strength training split that involves push, pull, and leg exercises in a separate session.<\/p>\n\n\n\n

Push exercises<\/a>, such as bench presses, overhead presses, and tricep dips, train the chest, shoulders, and triceps.<\/p>\n\n\n\n

Pull exercises<\/a>, such as rows and bicep curls, hammer the back, biceps, and rear delts.<\/p>\n\n\n\n

Leg day involves exercises like squats, lunges, and deadlifts that target the quads<\/a>, hamstrings, glutes, and calves.<\/p>\n\n\n\n

It ensures no major muscle group gets neglected. You hit everything evenly, from the upper to the lower body.<\/p>\n\n\n\n

Here’s the 3x weekly barbell push-pull-leg split:<\/strong><\/p>\n\n\n\n