Free personalized workout plan

Simple Barbell Training

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

49 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

Simple Barbell Training for any level of lifter focusing on the fundamentals of strength training.Upper - Lower - Full Split

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Equipment

Barbell, Bench

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

49 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

Simple Barbell Training for any level of lifter focusing on the fundamentals of strength training.Upper - Lower - Full Split

Show More

Equipment

Barbell, Bench

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

50%

Workout Overview

Week 1

Day 1: Upper

Day 2: Lower

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

High Rep Hypertrophy


Low Rep Hypertrophy



ExerciseSetsRepsRestNotes
1. Barbell Hip Thrust with Bench3 sets6 - 8 reps120s
2. Upright Barbell Row
Upright Barbell Row
3 sets6 - 8 reps120s
3. Barbell Step-Up3 sets6 - 8 reps120s
4. Barbell Rollout3 sets12 reps120s

Strength



ExerciseSetsRepsRestNotes
1. Barbell Hip Thrust with Bench3 sets3 - 5 reps180s
2. Upright Barbell Row
Upright Barbell Row
3 sets3 - 5 reps180s
3. Barbell Step-Up3 sets4 - 6 reps180s
4. Barbell Rollout3 sets12 reps120s

Date Created: 11/22/18, 11:33 AM


Last Updated: 9/12/20, 9:38 PM

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