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6 day per week work out starting on 11.08.24

3-Month Barbell Workout Plan

Based on the provided search results, I’ve created a 3-month daily weightlifting program using a barbell and plates only, targeting all major muscle groups with only one rest day on Sunday. Please note that this program is designed for general fitness and strength gains, and you should adjust the weights and reps according to your individual needs and progress.

Month 1

Monday (Chest and Triceps):

Barbell Bench Press: 3 sets of 8-10 reps

Barbell Tricep Extension: 3 sets of 10-12 reps

Tuesday (Back and Biceps):

Barbell Bent-Over Row: 3 sets of 8-10 reps

Barbell Bicep Curl: 3 sets of 10-12 reps

Wednesday (Legs):

Barbell Squats: 3 sets of 8-10 reps

Barbell Lunges: 3 sets of 10-12 reps (per leg)

Thursday (Shoulders and Abs):

Barbell Shoulder Press: 3 sets of 8-10 reps

Barbell Lateral Raises: 3 sets of 10-12 reps

Plank: 3 sets of 30-60 seconds

Friday (Arms and Chest):

Barbell Close-Grip Bench Press: 3 sets of 8-10 reps

Barbell Hammer Curls: 3 sets of 10-12 reps

Sunday (Rest Day)

Month 2

Monday (Back and Biceps):

Barbell Deadlifts: 3 sets of 8-10 reps

Barbell Pull-Ups (or Assisted Pull-Ups): 3 sets of 8-10 reps

Tuesday (Legs):

Barbell Leg Press: 3 sets of 8-10 reps

Barbell Calf Raises: 3 sets of 10-12 reps

Wednesday (Chest and Triceps):

Incline Barbell Bench Press: 3 sets of 8-10 reps

Barbell Tricep Extensions: 3 sets of 10-12 reps

Thursday (Shoulders and Abs):

Barbell Front Raises: 3 sets of 8-10 reps

Barbell Reverse Fly: 3 sets of 10-12 reps

Plank: 3 sets of 30-60 seconds

Friday (Arms and Chest):

Barbell Dumbbell Chest Press: 3 sets of 8-10 reps

Barbell Wrist Curls: 3 sets of 10-12 reps

Sunday (Rest Day)

Month 3

Monday (Legs):

Barbell Step-Ups: 3 sets of 8-10 reps (per leg)

Barbell Calf Raises: 3 sets of 10-12 reps

Tuesday (Back and Biceps):

Barbell Bent-Over Barbell Rows: 3 sets of 8-10 reps

Barbell Preacher Curls: 3 sets of 10-12 reps

Wednesday (Chest and Triceps):

Barbell Incline Dumbbell Press: 3 sets of 8-10 reps

Barbell Overhead Tricep Extensions: 3 sets of 10-12 reps

Thursday (Shoulders and Abs):

Barbell Lateral Raises: 3 sets of 8-10 reps

Barbell Plank Rotations: 3 sets of 10-12 reps

Plank: 3 sets of 30-60 seconds

Friday (Arms and Chest):

Barbell Skull Crushers: 3 sets of 8-10 reps

Barbell Hammer Curls: 3 sets of 10-12 reps

Sunday (Rest Day)

Additional Tips

Start with a weight that allows you to complete the given number of reps with good form. Gradually increase the weight as you get stronger.

Rest for 60-90 seconds between sets, and 120-180 seconds between exercises.

Focus on proper form and technique throughout the exercises.

Adjust the program as needed based on your individual progress and goals.

Remember to listen to your body and adjust the program accordingly. It’s also essential to warm up before each workout and cool down afterwards to prevent injuries.

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