4-Day Barbell Workout Without a Rack for Complete Muscle Gain

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4-Day Barbell Workout Without a Rack for Complete Muscle Gain

A barbell is a great tool to target your core, biceps and lats, and if performed correctly, it can help you enhance your strength. Since a barbell requires great technique and strength it is important that you use it with precaution specifically if you're a beginner or else you may end up getting hurt. 

However, lifting weights alone and safely is possible with a barbell rack. It is, without a doubt, the major equipment of strength training gyms. A barbell rack is an excellent tool to help you reach your fitness objectives without human help, whether you're into Powerlifting, CrossFit, Olympic Lifting, or want to burn fat and develop muscle.

If you want to level up your performance and are a pro, you can enjoy your barbell workouts without depending on a barbell rack or a spot boy, here is the perfect 4-day barbell workout without a rack, which will help you target your muscles efficiently and effectively. This 4-day barbell workout without a rack will target your core muscles and give you the benefit you have always wanted. 

Let’s start with the benefits of a barbell workout, and then we’ll move to the actual workout. Come along!

Benefits of Barbell Workout 

Here are the benefits of a barbell workout that will make you love it:

Time-Saving

Barbell exercises save a lot of time because they work several sets of muscles at the same time. Weighted squats, deadlifts, and bench presses, for example, target almost all body muscles, allowing you to avoid moving back and forth between machines while still obtaining the desired effects with only a few basic lifts.

Robust Connective Tissue and Bones

Strength and resistance exercises help you build robust muscles and strengthen your bones and connective tissues. According to a study, resistance training helps increase bone mineral density by 1-3%.  

Strength exercise has the added benefit of improving your balance and tissue strength. Because it's vital to maintain strength and reduce fracture risks, specifically as you become older. 

Builds Lean Muscle Mass

Barbell workouts fall under the category of resistance and strength training as it adds extra resistance to your workout. According to research, the comparison between low-frequency and high-frequency strength training showed improved results in building lean muscle mass both in men and women. It implies that strength training like barbell exercises can improve muscle build irrespective of frequency.

Improves Athletic Performance

The human body works as a complete unit controlled by the nervous system. Learning to lift a barbell helps your mind coordinate all of your muscles to move an object accurately. 

It’s essential to strengthen your nervous system/coordination for gaining body strength and getting bigger, which strength training workouts provide. That’s how athletes perform better, as, in the end, the stronger athlete wins the race.

Versatility

As mentioned earlier, you can utilize a barbell for a wide range of exercises, making it quite a piece of versatile gym equipment. Barbell exercises aren't just for strength building; they're also helpful for cardio. Cardio barbells are meant to be ultralight (about five pounds) with a smaller diameter that may be used with light weights. They can improve endurance. 

Feeling of Accomplishment

Going to the gym daily is difficult, and it's made even more difficult when you're not making progress. You can continually improve with strength training like barbell exercises, and the results will be quite visible to you.

When you can see your development from week to week, going to the gym becomes fun, more interesting and inspiring.

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A Four Day Barbell Workout Without a Rack

This four-day barbell workout targets your core muscles and helps build muscle mass besides improving your strength. It is an upper/lower split for males and females. Let’s go into its details!

Workout Summary

Primary Goal

Build muscles

Workout Type

Split

Training Level

Intermediate

Program Duration

12 Weeks

Days Per Week

4

Time Per Workout

60-90 Mins

Equipment Required

Bands, Barbell, Bodyweight

Target Gender

Men and women

Recommended Supplements

Whey protein 

Multivitamins

BCAAs

Creatine

Fish oil 

Pre-Workout (Optional)

Workout Description 

This 4-day workout is perfect for achieving muscle mass and increasing core strength. It is a great workout for ironing your imbalances and sparking muscle growth in lagging areas. The workout doesn’t require high-end gym gear. You need a barbell, bodyweight, and bands for this. 

Workout Frequency

It's 4 days a week and 60-90 minutes workout that you can continue for 12 weeks. It means you’ll get enough time for muscle recovery and performing cardio if you want. According to research, combining aerobic exercises with resistance or strength training will result in improved muscle gain and strength. 

Workout Routine

  • Day 1 - Upper body A
  • Day 2 - Lower body A
  • Day 3 - No workout
  • Day 4 - Upper body B
  • Day 5 - Lower body B
  • Day 6 - No workout
  • Day 7 - No workout

Supplements

Supplements are a great help if you are strength training as they assist in muscle recovery besides boosting your energy. DMoose whey protein, BCAAs, multivitamins, creatine powder, and fish oil comes in handy during such activities. 

They have all the necessary ingredients that help prevent inflammation and sore muscles and increase muscle strength. You can also go for pre-workout supplements as they provide fueling energy to perform weightlifting, improve your performance, and increase barbell workout intensity. 

Workout Details

Day 1: Upper Body A

Exercises

Reps

Set 

Overhead Extension

3-4

4-6

Bent Over Row

3-4

4-6

Paused Weighted Pushups

3-4

4-10

Pull-Up

3-4

4-10

Landmine Lateral Raise

2-3

6-10 (each side)

Skullcrusher

2-3

6-12

Day 2: Lower Body A

Exercises

Reps

Set

Romanian Deadlift

3-4

1

Bulgarian Split Squat

3-4

6-8 (each side)

Good Morning

2-3

8-12 (each side)

Weighted Calf Raise

3-4

8-12

Day 3: Upper Body A

Exercises 

Reps 

Set 

Band Pull-Aparts

40-60

Bench Press

3-4

8-12

Meadows Row

3-4

8-12 per side

Inverted Row

3-4

8-12

Concentration Curl

2-3

8-15 per side

Rope Tricep Extension

2-3

20-40

Day 4: Lower Body B

Exercises

Reps

Set

Banded Hamstring Curl

20-40 total

Barbell Squats

3-4

8-12

Reverse Lunge

3-4

8-12 each side

Stiff Leg Deadlift

3-4

8-12

Cable Hip Abduction

2-3

12-20

Pallof Press

2

12-20

Single-Leg Calf Raise

3

As many reps as
possible each side

Bottom Line

This 4-day barbell workout without a rack is excellent for building muscles and core strength. It is a 12-week duration workout and is equally beneficial to men and women. You can target your core muscles and push harder for visible muscle gain by using a barbell only. The barbell is a versatile gym tool that increases athletic performance and strengthens your bones and muscles.

Incorporating supplements like whey protein, BCAAs, multivitamins, fish oil, creatine, and pre-workout supplements is essential. They help muscle recovery, boost your performance, and provide fueling energy during and after a workout.  

Reading List

Article Sources

  • Lundberg, Tommy R., et al. “Aerobic Exercise Does Not Compromise Muscle Hypertrophy Response to Short-Term Resistance Training.” Journal of Applied Physiology, vol. 114, no. 1, Jan. 2013, pp. 81–89. journals.physiology.org (Atypon), https://doi.org/10.1152/japplphysiol.01013.2012.
  • THOMAS, MICHAEL H., and STEVE P. BURNS. “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training.” International Journal of Exercise Science, vol. 9, no. 2, Apr. 2016, pp. 159–67. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/.
  • Westcott, Wayne L. “Resistance Training Is Medicine: Effects of Strength Training on Health.” Current Sports Medicine Reports, vol. 11, no. 4, Aug. 2012, pp. 209–16. PubMed, https://doi.org/10.1249/JSR.0b013e31825dabb8.

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