Workout: – barbellplan.com

Barbell Mass Builder (1 Day/Week) — Workout

Exercise	Sets × Reps	Rest	Standard
1) Back Squat	1 top × 5–8 3 back-off × 8–10	3–5 min	Top RPE 8–9. Back-offs: −8–12% load. Same depth every rep.
2) Incline Bench (15–30°)	1 top × 6–8 3 back-off × 8–10	2–4 min	Controlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict)	4 × 8–12	2–3 min	Torso locked. Pull to lower ribs. No hip swing.
4) Standing OHP	3 × 6–10	2–3 min	Glutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift	3 × 6–10	2–4 min	Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench	3 × 8–12	90–150 sec	Hands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict)	2 × 10–15 + 1 rest-pause	60–90 sec	Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.

1) Back Squat

3–5 min

Sets × Reps1 top × 5–8 · 3 back-off × 8–10

StandardTop RPE 8–9. Back-offs: −8–12% load. Same depth every rep.

2) Incline Bench (15–30°)

2–4 min

Sets × Reps1 top × 6–8 · 3 back-off × 8–10

StandardControlled touch. No bounce. No incline: use flat bench same scheme.

3) Barbell Row (strict)

2–3 min

Sets × Reps4 × 8–12

StandardTorso locked. Pull to lower ribs. No hip swing.

4) Standing OHP

2–3 min

Sets × Reps3 × 6–10

StandardGlutes tight. Ribs down. Bar path close. No big lean-back.

5) Romanian Deadlift

2–4 min

Sets × Reps3 × 6–10

StandardHinge only. Bar close. Stop when hamstrings limit range (not lower back).

6) Close-Grip Bench

90–150s

Sets × Reps3 × 8–12

StandardHands just inside shoulders. Elbows slightly tucked. No pain reps.

7) Barbell Curl (strict)

60–90s

Sets × Reps2 × 10–15 + 1 rest-pause

StandardRest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.