Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
People have a nasty habit of overcomplicating fitness, especially at the beginning of their journey, when they think they need all the fanciest equipment and complex workouts.
Are these things nice? Absolutely. Are they necessary? Absolutely not. In reality, when it comes to working out, you can get an effective and all-around workout with just a barbell and some weight plates.
To simplify things, I’ve created an 8-week barbell-only workout plan that you can do at the gym or home with minimal investment.
The Structure:
Upper Body Push Day
On Upper Body Push Day, you’ll zero in on the muscles that play the biggest role in pushing movements: the chest, shoulders, and triceps. These workout days are all about developing your pectoral muscles with exercises like bench presses and incline presses, which enhance upper body strength and improve the overall aesthetic of your torso.
Overhead presses and front raises target the shoulder muscles, particularly the front deltoids. These exercises are some of the best barbell movements for building shoulder stability and strength, which will improve everyday activities and athletic performance.
Your triceps, which play a large role in pushing movements, get their share of the action through close-grip bench presses and skull crushers, significantly adding to your arm strength and definition.
Lower Body Day
Lower Body Day is, of course, the day dedicated to strengthening the muscles that form the foundation of your body: the quads, hamstrings, glutes, and calves. Squats and lunges are some of the best and most fundamental exercises that work the leg muscles, boosting leg strength and endurance.
Plus, with plenty of variations to choose from, you will have no problem working your legs without getting bored. Deadlifts and good mornings are great for targeting the hamstrings and glutes, essential for good posture, well-developed buttocks, and enhancing athletic performance.
We don’t want chicken legs, so we can’t neglect the calves. So, calf raises are included to develop the gastrocnemius and soleus muscles, improving ankle stability and lower leg power.
Upper Body Pull Day
Upper Body Pull Day shifts the focus to the muscles involved more in pulling movements, such as the back, biceps, and forearms. This day is fantastic for developing a strong and muscular back, with exercises like bent-over rows and shrugs that improve upper body power, aesthetics, and posture.
On this day, you will typically also see movements like bicep curls and reverse curls, which isolate the biceps, improve arm strength, and give you arms that could put Arnold Schwarzenegger to shame.
Forearm strength, which I see many people neglect, is baked into this training day to improve grip strength and your ability to hold heavier weights.
Full Body Day
The full-body day is the ultimate workout day. It combines multiple muscle groups into a high-intensity session, maximizing efficiency and results. This day features compound movements such as deadlifts, cleans and presses, and thrusters, which engage several muscles simultaneously.
These exercises not only provide a thorough workout but are also similar to real-life movements, enhancing your functional strength and coordination. The intensity of full-body workouts also offers a welcomed boost to your metabolism, aiding in fat loss and improving overall cardiovascular conditioning.
Weeks 1-4: Building a Strong Foundation
Week 1:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 5 sets of 12 reps
- Overhead Press: 4 sets of 10 reps
- Incline Bench Press: 4 sets of 12 reps
- Close Grip Bench Press: 4 sets of 12 reps
- Barbell Skull Crushers: 4 sets of 12 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 4 sets of 12 reps
- Romanian Deadlift: 4 sets of 10 reps
- Barbell Lunges: 4 sets of 12 reps on each leg
- Barbell Calf Raises: 4 sets of 12 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 5 sets of 12 reps
- Barbell Bicep Curls: 4 sets of 12 reps
- Barbell Shrugs: 4 sets of 12 reps
- Barbell Upright Rows: 4 sets of 12 reps
- Barbell Reverse Curls: 4 sets of 12 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 5 sets of 10 reps
- Barbell Clean and Press: 4 sets of 10 reps
- Barbell Front Squat: 4 sets of 12 reps
- Barbell Thrusters: 4 sets of 12 reps
- Barbell Reverse Grip Row: 4 sets of 12 reps
Week 2:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 5 sets of 10 reps
- Overhead Press: 4 sets of 10 reps
- Incline Bench Press: 4 sets of 15 reps
- Close Grip Bench Press: 4 sets of 15 reps
- Barbell Skull Crushers: 4 sets of 15 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 5 sets of 15 reps
- Romanian Deadlift: 4 sets of 15 reps
- Barbell Lunges: 4 sets of 15 reps on each leg
- Barbell Calf Raises: 4 sets of 20 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 5 sets of 10 reps
- Barbell Bicep Curls: 4 sets of 15 reps
- Barbell Shrugs: 4 sets of 15 reps
- Barbell Upright Rows: 4 sets of 15 reps
- Barbell Reverse Curls: 4 sets of 15 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 5 sets of 15 reps
- Barbell Clean and Press: 4 sets of 10 reps
- Barbell Front Squat: 4 sets of 15 reps
- Barbell Thrusters: 4 sets of 15 reps
- Barbell Curls: 4 sets of 15 reps
Week 3:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 4 sets of 12 reps
- Overhead Press: 5 sets of 12 reps
- Incline Bench Press: 5 sets of 15 reps
- Close Grip Bench Press: 5 sets of 15 reps
- Barbell Skull Crushers: 5 sets of 15 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 4 sets of 15 reps
- Romanian Deadlift: 5 sets of 15 reps
- Barbell Lunges: 5 sets of 15 reps on each leg
- Barbell Calf Raises: 5 sets of 20 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 4 sets of 12 reps
- Barbell Bicep Curls: 5 sets of 15 reps
- Barbell Shrugs: 5 sets of 15 reps
- Barbell Upright Rows: 5 sets of 15 reps
- Barbell Reverse Curls: 5 sets of 15 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 4 sets of 12 reps
- Barbell Clean and Press: 5 sets of 12 reps
- Barbell Front Squat: 5 sets of 12 reps
- Barbell Thrusters: 5 sets of 12 reps
- Barbell Hip Thrusters: 5 sets of 10 reps
Week 4:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 3 sets of 15 reps
- Overhead Press: 3 sets of 15 reps
- Incline Bench Press: 3 sets of 15 reps
- Close Grip Bench Press: 3 sets of 15 reps
- Barbell Skull Crushers: 3 sets of 15 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 3 sets of 15 reps
- Good Mornings: 3 sets of 15 reps
- Barbell Lunges: 3 sets of 15 reps on each leg
- Barbell Calf Raises: 3 sets of 20 reps
- Barbell Snatch: 3 sets of 10 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 3 sets of 15 reps
- Barbell Bicep Curls: 3 sets of 15 reps
- Barbell Shrugs: 3 sets of 15 reps
- Barbell Upright Rows: 3 sets of 15 reps
- Barbell Reverse Curls: 3 sets of 15 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 3 sets of 15 reps
- Barbell Clean and Press: 3 sets of 15 reps
- Barbell Front Squat: 3 sets of 15 reps
- Barbell Thrusters: 3 sets of 15 reps
- Barbell Roll Outs: 3 sets of 15 reps
Weeks 5-8: Increasing Intensity
Week 5:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 4 sets of 10 reps
- Overhead Press: 4 sets of 10 reps
- Incline Bench Press: 4 sets of 12 reps
- Close Grip Bench Press: 4 sets of 12 reps
- Barbell Skull Crushers: 4 sets of 12 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 4 sets of 12 reps
- Romanian Deadlift: 4 sets of 12 reps
- Barbell Lunges: 4 sets of 12 reps on each leg
- Barbell Calf Raises: 4 sets of 12 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 4 sets of 10 reps
- Barbell Bicep Curls: 4 sets of 12 reps
- Barbell Shrugs: 4 sets of 12 reps
- Barbell Upright Rows: 4 sets of 12 reps
- Barbell Reverse Curls: 4 sets of 12 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 4 sets of 12 reps
- Barbell Clean and Press: 4 sets of 12 reps
- Barbell Front Squat: 4 sets of 12 reps
- Barbell Thrusters: 4 sets of 12 reps
Week 6:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 4 sets of 12 reps
- Overhead Press: 4 sets of 12 reps
- Incline Bench Press: 4 sets of 12 reps
- Close Grip Bench Press: 4 sets of 12 reps
- Barbell Skull Crushers: 4 sets of 12 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 4 sets of 12 reps
- Romanian Deadlift: 4 sets of 12 reps
- Barbell Lunges: 4 sets of 12 reps on each leg
- Barbell Calf Raises: 4 sets of 20 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 4 sets of 10 reps
- Barbell Bicep Curls: 4 sets of 15 reps
- Barbell Shrugs: 4 sets of 15 reps
- Barbell Upright Rows: 4 sets of 15 reps
- Barbell Reverse Curls: 4 sets of 15 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 4 sets of 10 reps
- Barbell Clean and Press: 4 sets of 10 reps
- Barbell Front Squat: 4 sets of 15 reps
- Barbell Push Press: 4 sets of 15 reps
- Barbell Sit Ups: 4 sets of 15 reps
Week 7:
Monday - Upper Body Push Day
Workout:
- Barbell Bench Press: 5 sets of 10 reps
- Overhead Press: 5 sets of 10 reps
- Incline Bench Press: 5 sets of 12 reps
- Close Grip Bench Press: 5 sets of 12 reps
- Barbell Skull Crushers: 5 sets of 12 reps
Tuesday - Lower Body Day
Workout:
- Barbell Heel Elevated Back Squat: 5 sets of 12 reps
- Romanian Deadlift: 5 sets of 12 reps
- Barbell Lunges: 5 sets of 12 reps on each leg
- Barbell Calf Raises: 5 sets of 12 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 5 sets of 10 reps
- Barbell Bicep Curls: 5 sets of 12 reps
- Barbell Shrugs: 5 sets of 12 reps
- Barbell Upright Rows: 5 sets of 12 reps
- Barbell Reverse Curls: 5 sets of 12 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 5 sets of 10 reps
- Barbell Clean and Press: 5 sets of 10 reps
- Barbell Front Squat: 5 sets of 12 reps
- Barbell Thrusters: 5 sets of 12 reps
- Barbell Landmine Rainbow: 5 sets of 10 reps
Week 8:
Monday - Upper Body Push Day
Workout:
- Barbell Decline Press: 5 sets of 12 reps
- Overhead Press: 5 sets of 12 reps
- Incline Bench Press: 5 sets of 15 reps
- Close Grip Bench Press: 5 sets of 15 reps
- Barbell Skull Crushers: 5 sets of 15 reps
Tuesday - Lower Body Day
Workout:
- Barbell Back Squat: 5 sets of 15 reps
- Romanian Deadlift: 5 sets of 15 reps
- Barbell Lunges: 5 sets of 15 reps on each leg
- Barbell Calf Raises: 5 sets of 20 reps
Thursday - Upper Body Pull Day
Workout:
- Barbell Bent Over Rows: 5 sets of 12 reps
- Barbell Bicep Curls: 5 sets of 15 reps
- Barbell Shrugs: 5 sets of 15 reps
- Barbell Upright Rows: 5 sets of 15 reps
- Barbell Reverse Curls: 5 sets of 15 reps
Saturday - Full Body Day
Workout:
- Deadlifts: 5 sets of 12 reps
- Barbell Clean and Press: 5 sets of 12 reps
- Barbell Front Squat: 5 sets of 15 reps
- Barbell Thrusters: 5 sets of 15 reps
- Pendlay Row: 5 sets of 12 reps
Outro
By following this 8-week barbell-only workout plan, you will be well on your way to achieving a stronger, leaner, and overall better physique. If you’re a beginner, I recommend training with this workout plan and adding more weight with each workout, also known as progressive overload.
Over time, I would also start thinking about adding some dumbbell and cable movements to spice things up and work the muscles in different ways. Ultimately, focus on your form and goals, and enjoy the journey to a better and fit you!
Andrew Lenau
Author