Can you actually get big working out at home with minimal weight or do you need to have a membership to a gym? This debate is one that has been going on for years, some believe you can others believe that you can’t. The truth is that it is completely up to you and your will to push your body to its limits. Whether in the gym or the comfort of your home, your training intensity is up to you.
For those of you who like to workout at home but, have a small amount of equipment to work with here is an in home workout plan for using only a barbell routine. This routine is designed to help you get the most from your personal gym equipment and build muscle.
Day 1 Upper Body :- Floor Bench Press: 4 sets 10 to 12 reps
- Pullovers: 4 sets 10 to 12 reps
- Underhand Press Raises: 4 sets 10 to 12 reps
- Standing Overhead Presses: 4 sets 10 to 12 reps
- Upright Rows: 4 sets 10 to 12 reps
- Standing Triceps Extensions: 4 sets 10 to 12 reps
Day 2 Lower Body:- Front Squat: 4 sets 10 to 12 reps
- Squat: 4 sets 10 to 12 reps
- Lunges: 4 sets10 to 12 reps
- Romanian Deadlift: 4 sets 10 to 12 reps
- Straight leg Deadlift: 4 sets 10 to 12 reps
- Standing Calf Raises: 4 sets 10 to 12 reps
Day 3 Full Body- Jump Shrugs: 4 sets 8 to 10 reps
- High Pulls: 4 sets 8 to 10 reps
- Hang Pulls: 4 sets 8 to 10 reps
- Push Press: 4 sets 8 to 10 reps
- Overhead Squat: 4 sets 8 to 10 reps
This routine is set up on a 3 day split, this means Monday upper body, Wednesday lower body and Friday full body or vice versa. You can change the days to fit your schedule as needed. On you’re off days it is recommended to include Abs and cardio to keep you healthy and your core strong.
