Muscle Building Workout with Barbell and Resistance Band in 6 weeks

You don’t need expensive gym equipment to get an excellent workout. Try this at-home, six-week muscle-building workout program by grabbing a barbell and some resistance bands.

Workout Description

Even though you might miss the machines, heavy dumbbells, and comradery of your fellow fitness enthusiasts, being unable to visit the gym doesn’t mean you can’t get in a good workout.

Even if all you have is a barbell, some plates, and some bands, you can still exert some effort to train and advance. This muscle-building workout will help you get the best results with your limited options. All you require for this muscle-building workout is a bar, some plates (if you have them), bands, and your body weight.

A Few Key Points

You’re aware of the advantages of barbell training, but bands aren’t appreciated as much as they should be. Stretching the bands makes it more difficult for the muscles to contract. The bands gradually lose tension as you return to the starting position, which many people find more comfortable and safer for their muscles and joints. You can train with them when it might not be convenient to do so otherwise because they can be transported anywhere.

These exercises were created to make it easier for you to train productively in constrained spaces. Eating healthy and following a sound nutrition plan could help you see weight loss results and increase how long you can exercise without tiring.

As long as you are eating correctly, these workouts may be sufficient for you to gain muscle and grow until you can resume your regular training. They wouldn’t be suitable for developing strength and power.

It makes sense that plates would be included if you have a barbell. If so, use enough resistance while on this program to complete the necessary reps. If you do not, you could perform the reps using your resistance bands or at a slower tempo to increase the time you are under tension. The ideal rep length for this is between 6 and 10 seconds. For a ten-second rep, do the lifting portion of the rep under a count of four, followed by a six-second negative. This equals one repetition.

Follow the plan as directed if your bands are powerful enough to offer sufficient resistance. If you don’t feel strong enough, perform the reps while holding the contracted portion of the rep for 3 to 5 seconds. With lighter resistance, this would increase the set’s effectiveness.

If you’re doing single-side exercises, step into the center of the band and lift with one side. Hold both sides in the same hand, if you need more resistance.

Band and Barbell Workout Exercises

If you keep the rest brief, each workout should take about 25–30 minutes to complete. Between sets, you should take a little break for 60 seconds. The split is made up of push, pull, and leg exercises. All three activities may be done on the same day or consecutive days before taking a day off. If you have any more equipment and want to include a few more exercises in the mix, by all means, do it. Please be aware that this will extend the length of your training.

A suggested workout week might look like this:

• Monday: Push Day
• Tuesday: Rest
• Wednesday: Pull Day
• Thursday: Rest
• Friday: Legs & Abs Day
• Saturday: Rest
• Sunday: Rest

Here, on home workout reviews, you may check out and learn the correct form for any barbell or bodyweight exercise. If you require assistance with the band movements, guidance will be available.

Push Day Exercises

Alternating Front and Back Shoulder Barbell Presses – You begin with the barbell in front of you, bring it up to your forehead, lower it behind your head, press it back up, and return to the beginning position. That’s one rep. For the required number of reps, repeat as needed.

Band Lateral Raise – In order to lift the band to your sides, you must step on it and hold each end in each hand. You may also work on one side at a time if you like. Step on the band’s center with your left foot, take hold of the end nearest your right hand, and lift it to the side. To complete the exercise, repeat the same movement with your left arm.

Band Pull-Apart – This is fantastic for the rear delts. Hold each end of the band in your hand, stretch it out, so it is at arm’s length, and then pull the band apart while also contracting the back muscles of your shoulders. For the left arm, repeat the process the other way.

Band Fly—Take the band around your back and pull the two ends into each hand. Extend your arms outwards. Touch your hands together and make a flying motion while tightening your chest. Return your hands to the starting position, and then repeat the movement.

Lying Barbell Triceps Extension – This is the most basic of skull crushers. There’s no need for any complicated techniques. Take a pause at the bottom and squeeze firmly at the top.

Band Push-up – Take the bar around your back, as you would with a fly. Use the bands to do push-ups. Continue until you reach 100 reps, taking as many sets as you require.

Pull-Day Exercises

Barbell Pullover–You can lie on the floor or on a bench if you have one available. Regardless, stop at the bottom to feel that stretch and concentrate on using the last only while lifting the bar.

Band Bent-Over Row– Place yourself in the center of the band. On each hand, take one end. To get here, turn your body into a bent-over 90-degree position. You will effectively contract your back by pulling your elbows back as far as possible. Slowly, the band returns to its starting position. You may also do this with one arm by grasping both ends with one hand. For a deeper stretch, stand on the band with the foot corresponding to the working side and put it in front of you.

Band Pull down – Take hold of the band at shoulder-width overhead with both hands. Pull your arms down and spread the band apart while doing so. Return to your original position slowly.

Barbell Curl – There are two distinct versions of this exercise. For two sets, use the closer grip for two sets before switching to the wider version for another two.

Single Arm Band Curl – Place one foot in the center of the band as you stand. Take the band in each hand, holding it at the end. Similar to using dumbbells, perform curls. If you need more resistance. Perform the sets with one arm at a time while holding both ends in one hand.

Band Shrug – With both feet firmly planted, stands in the center of the band. Hold your ends in each hand at your sides. Put your shoulders back and do shrugs as if you were using dumbbells.

Legs and Ab exercises

Barbell Squat – Make sure to use a light enough weight if you need to clean the bar and weigh it so that you have the energy to do it for all your sets.

Pistol Squat – Use a chair or a wall if you need support while performing these. Otherwise, lower your body as much as you can or be parallel to the ground, pause, and then return to a standing position. Keep the leg that isn’t working in front of you.

Banded Good Morning – Stand in the center of half the band. Take the remaining half and wrap it around your neck. Be sure that your band is light enough so that you can stand it without losing control. Stick out your butt while bending at the hips. Slowly lower yourself until you can feel a stretch in the back of your legs. Return to the standing position slowly by reversing the movement.

Deficit Stiff-Leg Deadlift – For this traditional movement, you will stand on a step or platform a few inches high to deepen the stretch at the bottom of the exercise. Otherwise, follow the instructions as you usually would.

Walking Lunge – Do this activity in an open area with plenty of room. If you don’t, use the conventional-standing variation instead. The goal should be to have your knee touch the ground, but only go as low as you feel comfortable doing.

Standing Calf Raise – You may simultaneously perform these with both feet, one at a time or one foot at a time. Make sure you don’t speed through the reps. Yes, it will burn, but it will be well worth the effort.

Crunches and Lying Leg Raises – There is nothing extraordinary about these. Start with the leg raises if you wish to do them as a superset for a challenge or to save time. If you want results, take your time with these ab exercises.

Day 1: Push Day

Day 2: Pull-Day

Day 3: Legs & Abs

Keep Making Progress

The muscle-building workout above can be made more difficult in a few ways once you feel it is no longer challenging. You can make your workouts more challenging, such as reducing the rest time between sets, performing the reps more slowly, or adding additional reps and sets to your program. Both techniques would be effective if you could access more vital bands and plates.

Final Thoughts

In some circumstances, you might not have the best, but you can still make the most of what you have. This muscle-building workout program might benefit you if your gym isn’t accessible, or you need to find a way to complete the training at home. Additionally, you don’t have to be satisfied with completing it. You can improve your skills and observe measurable results if you’re persistent and patient. Make a habit of monitoring your progress and giving 100% every day. When you begin to notice the modifications yourself, such as being able to resume your regular training routine again, it will be well worth it.