Hardgainer Bodybuiling Workout Routine #1 – Barbell Lovers

photo by: Odalaigh

This particular workout is a very simple 3 day split that can be manipulated to work for you no matter what your skill level is. The Barbell Lover’s workout emphasizes the important all important compound lifts with a minor focus on isolation lifts.

Name: Barbell Lover’s
Goal: Hypertrophy
Skill Level Recommendation: Novice to Expert (If you are Novice please focus on proper form and keep the weight low until you feel comfortable)
Set/Rep: Novice to Intermediate (3 sets of 8-12 repetitions) Expert (5 sets 6-8 repetitions)
Notes: Try to keep these workouts under an hour they aren’t meant to take longer than that. If you are struggling to keep it under that time reduce to the total number of sets. Always ensure that there are 24 to 48 hours between each workout. If you ever miss a workout (which won’t happen right?) Continue it on the following day. Generally you’d do this workout on Monday, Wednesday and Friday.

Workout A:

Incline Bench Press
Bench Press
Military Press
Tricep Extension (Use EZ Curl Bar)

Workout B:

Deadlift
Barbell Row
Barbell Curl

Workout C:

Squat
Stiff Leg Deadlift
Barbell Calf Raise (Could be done with Smith Machine too)