Barbell & Dumbbell Full Body Workout Routine

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Strength Training
Hypertrophy (Muscle Growth)
Progressive Overload

Equipment Needed

Barbell
Dumbbells
Bench (Optional for some exercises)
Mat

Workout Schedule

Day 1 - Upper A: Chest, Triceps & Shoulders
Day 2 - Lower A: Legs & Core Strength
Day 3 - Full Body C: Strength & Muscle Endurance
Day 4 - Upper B: Back, Biceps & Forearms
Day 5 - Lower B: Legs & Glutes PowerB
Day 6 - Off (Active Recovery & Stretching)
Day 7 - Full Rest

Workout Summary

Main Goal: Build Full-Body Strength and Muscle Mass
Workout Type: Progressive Routine
Program Duration: 6 Weeks
Training Level: Intermediate

Overview

This 6-week full-body workout program is designed to maximize muscle growth and strength using both barbell and dumbbell exercises. You will train four times a week, targeting all major muscle groups with a mix of compound and isolation exercises. The focus is on progressive overload, ensuring you gradually increase weight or reps each week. Expect to develop muscle symmetry, enhance endurance, and build overall strength. Stick with it, push yourself, and follow a high-protein diet for optimal results.

Barbell & Dumbbell Full Body Workout Routine

Frequently Asked Questions

Can I do this routine at home?

Yes, if you have a barbell, dumbbells, and a bench. Some exercises can be replaced with bodyweight or resistance band alternatives.

How long does it take to see muscle growth?

With consistent training and a high-protein diet, expect visible changes in 4-6 weeks, with more significant gains in 8-12 weeks.

Can I add extra cardio?

Yes, but keep it moderate. 20-30 minutes of light cardio 2-3 times a week won’t interfere with muscle growth.

What should I eat to maximize muscle growth?

Prioritize high-protein foods (chicken, fish, eggs), complex carbs (rice, oats, potatoes), and healthy fats (nuts, avocados).

What if I miss a workout day?

Resume the plan where you left off. Avoid skipping muscle groups—adjust your schedule if needed.

Should I take supplements?

Supplements aren’t necessary, but whey protein, creatine, and BCAAs can help with recovery and muscle growth.