barbellplan.com

Work days

WORKOUT
Barbell Mass Builder
Flexible schedule · 7 exercises · Trackable progress
Progress
0/7 completed
Tick an exercise when you finish it. Your progress saves automatically.
What “Rest” means
Rest between sets. Use the range shown. Start the next set when you can repeat good reps.
Repeat timing (fastest growth)
Repeat an exercise when soreness is ≤2/10, joints feel normal, and you can match or beat last time. Use the “Repeat” ranges below as typical windows.
Schedule options (choose what fits)
Option A
1 day (original order)
Do all 7 in one session. Best for simplicity.
Option B
2 days
Day 1: Squat + RDL + Row
Day 2: Incline Bench + OHP + Close-Grip + Curl
Option C
3 days
Day 1: Squat + RDL
Day 2: Incline Bench + OHP + Close-Grip
Day 3: Row + Curl
Done Exercise Sets × Reps Rest between sets Repeat (fastest growth) Standard
1) Back Squat 1 top × 5–8
3 back-off × 8–10		 3–5 min 4–7 days 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 3–6 days Controlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict) 4 × 8–12 2–3 min 3–6 days Torso locked. Pull to lower ribs. No hip swing.
4) Standing OHP 3 × 6–10 2–3 min 3–7 days Glutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift 3 × 6–10 2–4 min 5–10 days Hinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench 3 × 8–12 90–150 sec 3–7 days Hands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict) 2 × 10–15
+ 1 rest-pause		 60–90 sec 2–5 days Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.

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1) Back Squat
Rest: 3–5 min
Sets × Reps1 top × 5–8 · 3 back-off × 8–10
Repeat (fastest growth)Every 4–7 days
StandardTop RPE 8–9. Back-offs: −8–12% load. Same depth every rep.
2) Incline Bench (15–30°)
Rest: 2–4 min
Sets × Reps1 top × 6–8 · 3 back-off × 8–10
Repeat (fastest growth)Every 3–6 days
StandardControlled touch. No bounce. No incline: use flat bench same scheme.
3) Barbell Row (strict)
Rest: 2–3 min
Sets × Reps4 × 8–12
Repeat (fastest growth)Every 3–6 days
StandardTorso locked. Pull to lower ribs. No hip swing.
4) Standing OHP
Rest: 2–3 min
Sets × Reps3 × 6–10
Repeat (fastest growth)Every 3–7 days
StandardGlutes tight. Ribs down. Bar path close. No big lean-back.
5) Romanian Deadlift
Rest: 2–4 min
Sets × Reps3 × 6–10
Repeat (fastest growth)Every 5–10 days
StandardHinge only. Bar close. Stop when hamstrings limit range (not lower back).
6) Close-Grip Bench
Rest: 90–150 sec
Sets × Reps3 × 8–12
Repeat (fastest growth)Every 3–7 days
StandardHands just inside shoulders. Elbows slightly tucked. No pain reps.
7) Barbell Curl (strict)
Rest: 60–90 sec
Sets × Reps2 × 10–15 + 1 rest-pause
Repeat (fastest growth)Every 2–5 days
StandardRest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing.