Barbell Muscle Building Plan

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 4-day, intermediate-level, barbell muscle building plan. There are four training days that are to be completed following 48-hours of rest. Progressing from 4 to 5 days a week would typically happen after a minimum of 6-weeks of training.

Day 1: Upper Body

Perform 7 exercises for 3-4 sets each only barbell exercises and workout time is about 56-minutes.

Day 2: Legs and Core

Complete 4 leg exercises for 3-4 sets each, only barbell exercises followed by an ab bodyweight circuit and workout time is about 68-minutes.

Day 3: Upper Body

Perform 8 exercises for 3-4 sets each using only barbell exercises and workout time is about 62-minutes.

Day 4: Lower Body - Repeat like Day 2

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 2
Day 1
Day 3
Day 4

Workout 1: Upper Body 7 exercises, 1 hr 8 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 75s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Barbell Push Press Behind the Neck	4x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 90s

Workout 2: Legs & Core 8 exercises, 56 mins

Barbell Front Squat	3x8 reps	rest: 120s
Barbell Squat	4x8 reps	rest: 150s
Barbell Lunge	4x6 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 75s
Air Bike	1x20 reps	rest: 30s
Plank	1x8 reps • 30s	rest: 30s
Air Bike	1x25 reps	rest: 30s
Plank	1x8 reps • 60s	rest: 30s

Workout 3: Upper Body 7 exercises, 1 hr 2 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Decline Bench Press	3x8 reps	rest: 120s
Barbell Shoulder Press	3x8 reps	rest: 90s
Barbell Push Press Behind the Neck	3x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s

Workout 2: Legs & Core 8 exercises, 50 mins

Barbell Front Squat	3x8 reps	rest: 120s
Barbell Squat	3x8 reps	rest: 150s
Barbell Lunge	3x6 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 75s
Air Bike	1x20 reps	rest: 30s
Plank	1x8 reps • 60s	rest: 30s
Air Bike	1x25 reps	rest: 30s
Plank	1x8 reps • 60s	rest: 30s