My garage, a squat rack, and a barbell...

[thewolf49]

Need help with program with just barbell...3 day mass gainiing

Putting together a home gym in my garage, I'll have a power cage (squat rack with pull up attachment), bench, and a 300lb barbell set (to start with). I'm trying to put together a mass gain 3 day workout...so far I've come up with one of theses two...keep in mind I only have a barbell, no dumbbells, cables, etc.

Day 1 - 2-3 sets each 8-10 reps

Squat
Lying Press
Military Press
Bent-over Rows
Biceps Curls
Lying Triceps Extensions
Good Morning
Crunches

Day 2 - 2-3 sets each 8-10 reps

Lunges
Calf Raise
Wide Grip Lying Press
Reverse Grip Bent-over Rows
Front Raise
Shrugs
Reverse Grip Curls
Close Grip Bench Press
Twists

Day 3 - 2-3 sets each 8-10 reps

Stiff-Leg Deadlift
Pullovers
Reverse Close Grip Bent-over Rows
Upright Rows
Standing Overhead Extensions
Bent-over Concentration Curls
Wrist Curls
Side Crunches

--OR--

Day 1

Bench 3x5
Incline 3x8
Decline 2x8
Close grip: 3x8
Overhead ext's 3x8

Day 2

Deads 3x5
Rows 4x5
Pullups 3x5
Curls 6x8

Day 3

Squats 3x5
Leg Curls 2x8
Leg Ext's 2x8
Calf Raises 2x12

Military press 4x5
Shrugs 4x8


Which one would you choose between these two, or would you suggest something else entirely? Again, I'm looking for a 3 day workout, with just a barbell.

Thanks!

 

[drivehard]

With that set-up I would look into the 5x5 workout!

 

[Torobestia]

With that set-up I would look into the 5x5 workout!

Totally agreed.

I would say that I like the overall idea of your first workout, as you hit various body parts multiple times a week instead of one body part once a week. 5x5 accomplishes this as well, and it has a very logical setup depending on where you stand in terms of strength development.

Stronglifts 5x5 is good for beginner/intermediate lifters, as is Starting Strength, whereas Madcow's 5x5 is better for advanced lifters. I don't know where to go from there if you want to stick with 5x5, though. I like both of those training systems as its a pretty barebones training system requiring basically just a barbell, a squat rack, and a bench.

 

[VS91588]

I like the 2nd one. And also there are more exercises you can do for shoulders even though you are limited to only a barbell for now. Upright rows is a good exercise. You can also grab 2 equal plates and do a triple superset of side raises, bent over rear delt raises, front raises. That would be nice and intense. Just be creative with your equipment limitations

 

[thewolf49]

Thanks for the replies gentlemen! I'll look into stronglifts and post again...I may modify it a bit. And I forgot I could do side raises with my plates....duh..

 

[VS91588]

If you go on bb.com you can look up a list of exercises to do for each body part w/ the equipment that you have

 

[thewolf49]

Yea, I know what I can do, just trying to put together the most solid routine I can

 

[thewolf49]

How's this: I took the GVT split and kind of made up my own (I like making my own workouts)

Monday: Chest and Back

Flat Bench Bench 3x5
Incline Bench 3x5
Decline Bench 3x5
Flat bench rep out 1xfailure
Barbell Rows 3x5
Pullovers 3x5
Dead-lifts 3x5
Pullups 1xfailure

Wednesday: Legs and Abs

Squats 3x5
Stiff Legged Deads 3x5
Barbell Lunges 3x5
Calf Raises 3x10

Barbell Sit ups 3x10
Leg Raises 3x10
Side twists with barbell 3x10

Friday: Shoulders and Arms

Military Press 3x5
Side Raises 3x5
Shrugs 3x5
Barbell Curls 2x8
Close Grip Bench 2x8
Barbell Concentration Curls 2x8
Overhead Tricep Extensions 2x8

 

[VS91588]

That looks goodrich me. The sets look perfect since you will be working out 2 body parts

 

[JudoJosh]

5/3/1 with the boring but big template. Simple and effective