Is it possible to do a barbell-only push, pull, leg workout? Not only it is possible, but it is also highly effective. This is how.
Previously I have gone through a push, pull, leg routine utilising kettlebells only. I still recommend checking it out, but sadly most people stay away from kettlebells.
This time around, we are going to do the same kind of workout, the push, pull, leg, but focusing on exercises that use only a barbell (or your bodyweight).
The push, pull, leg workout is recommended for athletes with more experience in the bodybuilding department. If you are a beginner, you will see more improvement by doing full-body workouts, as you will experience what is known as newbie gains.
Read More: Best Full-Body Workouts for Beginners, Intermediate & Advanced Athletes
Push Pull Leg Workout Methodology
If you don’t know what is the push, pull, leg training methodology, it isn’t difficult to understand.
In simple terms, you will be dividing your exercises depending on what type of movement they are and what area of your body it targets.
Exercises that have you pushing away an object from your body will be in the “push” category. In the other direction, if you are pulling the handle of a machine or dumbbell towards your body, these exercises would be categorised as “pull.” Both of these nomenclatures are, for the purpose of push, pull, leg workout, only described for upper-body exercises. Any exercise that focuses on your lower body, be it pushing or pulling, is in the “leg” category.
In other words, push exercises typically focuses on your chest, shoulder and triceps, while pulling exercises target your back, biceps and forearms. What about the abs? These exercises are typically added to leg training sessions, but you can do them any time you want, as long as you take at least 24 hours of recovery between training days. You can also reserve a specific day to do only core exercises, instead of push, pull, or leg.
Barbell-Only Push, Pull, Leg Workout
For this workout you will only need the barbell as fitness equipment to perform the exercises. In fact, some movements you won’t even need that as your bodyweight will be enough resistance to build muscle.
So here it is our barbell-only push, pull, leg workout and how it is divided:
- Day 1 – Push
- Day 2 – Pull
- Day 3 – Leg and Abs
- Day 4 – Push and Abs
- Day 5 – Pull and Leg
This workout is split into five days and you need only a barbell for your weight training. Follow this workout for 6-8 weeks and switch to a different workout after so that your body doesn’t get accustomed to it.
If possible, change to a normal push, pull, leg workout routine such as this one.
Day 1 – Push
| Exercise | Sets | Reps |
| Bench Press | 3 | 8-10 |
| Military Press | 3 | 8-12 |
| Push-Up | 4 | 8-15 |
| Skull Crusher | 3 | 8-12 |
Day 2 – Pull
| Exercise | Sets | Reps |
| Deadlift | 4 | 6-8 |
| Bent-Over Row | 3 | 8-10 |
| High Pull | 3 | 6-8 |
| Pull-Up | 3 | 8-15 |
| Barbell Curl | 3 | 8-12 |
Day 3 – Leg and Abs
| Exercise | Sets | Reps |
| Back Squat | 4 | 8-12 |
| Bulgarian Split Squat | 3 | 8-12 |
| Jefferson Squat | 3 | 10-12 |
| Barbell Rollout | 3 | 6-8 |
| Plank Lateral Rollout | 3 | 10-12 |
Day 4 – Push and Abs
| Exercise | Sets | Reps |
| Incline Bench Press | 4 | 6-10 |
| Dips | 3 | 10-15 |
| Close-Grip Bench Press | 3 | 6-8 |
| Turkish Get-Up | 3 | 6-8 |
| Burpees | 4 | 10-20 |
| Barbell Overhead Carry | 3 | 15-metre |
Day 5 – Pull and Leg
| Exercise | Sets | Reps |
| Romanian Deadlift | 3 | 8-12 |
| Front Squat | 3 | 6-10 |
| T-Bar Row | 4 | 6-8 |
| Hip Thrust | 4 | 8-12 |
| Good Morning | 3 | 6-10 |
| Reverse Lunge | 3 | 6-8 |
Who Should Do This Barbell-Only Push, Pull, Leg Workout?
Anybody can benefit from this barbell-only push pull leg workout. However, as mentioned earlier, if you are a beginner, you will get benefits faster if you focus the first few months of training doing compound exercises and full-body workouts.
This workout, and most push, pull, leg routines, are geared towards intermediate athletes who cannot get gains as fast as before from doing full-body workouts.
These routines are good for people who want to continue making gains after hitting a plateau to spice their strength program a little bit.
How Heavy Should Your Barbell Weight?
Although you will be using only a barbell for this workout, the weight on it will vary depending on the exercise.
This workout is focused on hypertrophy and muscle building, with a sprinkle of some high-rep exercises in between.
A good rule of thumb is to go 1-2 reps to failure in the first set and keep the same weight for the remainder of the exercise. For higher rep movements (above 12) choose a lighter weight.
Remember to have fun and be consistent with your workouts. If this is not giving you the pleasure you want, or something you don’t think you can stick to, change to something else.
Check out more barbell content from BOXROX:
The ONLY 5 Barbell Exercises You Need for Muscle Mass
Best Way to Train the Chest for Hypertrophy (Muscle Mass)
7 Most Important Barbell Exercises for CrossFit Athletes
image sources
- PRO Barbell Only: Victor Freitas on Pexels
