Train At Home: The Dip Bar Workout Routine
Train At Home: The Dip Bar Workout Routine
So you want to get in shape and this probably means that your plan has some form of resistance training (hopefully), irrespective of whether you want to gain or lose weight.
Resistance training plays an important role in preserving lean mass when you diet down, helping you make sure that you are indeed burning off body fat and not muscle tissue.
On the other hand, gaining weight without training is basically asking your body to store more fat.
Even if you think don’t care about muscle and you just want to get lean, you’ll be surprised when you find out how much muscle affects your body composition, which basically determines how you look.
But what if you don’t have the option of hitting the gym.
In a perfect world, we’d all be getting in 3-4 sessions of training a week.
In reality, this might not be feasible for some.
Or maybe, you just don’t like going to the gym.
Does this mean that you can’t build muscle?
Absolutely not.
You don’t need to lift weights to get in resistance training.
You see, we’ve been talking about resistance training all this while and not weight training in specific.
Anything that can provide you with sufficient resistance and will allow you to progressively overload your muscles over time will qualify for this purpose.
Guess what is the best way to resistance train without lifting weights?
Bodyweight training.
Bodyweight training is an amazing way to get in your dose of resistance training.
In fact, high volume bodyweight training can help you get strong, build muscle and increase your work capacity.
It is very underrated.
What Will You Need?
A Dip Bar.
(See the image attached below in this article to get an idea of what one looks like)
Bodyweight training is great, but it is often difficult to train parts like your back and biceps with enough intensity, which is important if you want to develop your body in a balanced manner.
So why am I suggesting a dip bar and not a pull-up bar?
Because of the simple fact that performing pull-ups are very difficult for most beginners.
The last thing I want you to do is to get demotivated and give up after not being able to perform these movements which require strength.
This is exactly why the dip bar is so helpful.
It allows you to perform different exercises to strengthen your entire body and build muscle.
You can get a decent dip bar for $75-$100.
While this might sound like a big investment, keep in mind that you would be paying a lot more for a gym membership, and unlike a membership, you get to keep this equipment forever.
Trust me, it’s absolutely worth it.
Read the rest of this article to see the training routine, and then you’ll see why I think this is such a versatile and beginner-friendly piece of equipment!
Besides this, you don’t require any other equipment to perform this routine.
The Best Dip Bar Exercises For Beginners And Intermediates
Keep in mind that these are just some of the best exercises.
Feel free to use any alternate variations you like.
Dip Bar Push-Ups
The classic push-up, but with your body more upright.
This is a great variation that will allow beginners to develop the pushing strength required to perform floor push-ups while building the chest, shoulders, and triceps.
Dip Bar Inverted Row
The image shows a Dip Bar Inverted Row with a Pronated Grip (palms facing away from you).
This is the perfect exercise for beginners who cannot perform pull-ups.
It helps build pulling strength and develops the back and biceps muscles.
Other alternative grips that emphasize the muscles differently such as the Neutral Grip (palms facing each other with body between 2 dip bars) and the Supinated Grip (palms facing you) can be used as well.
To advance, the feet can be elevated onto a chair to make the exercise harder.
The One Arm Dip Bar Neutral Grip Inverted Row can be used to progress further.
Dip Bar Dips
This is the traditional dip you see being performed.
This builds the chest, shoulders, and triceps while increasing your pushing strength.
If this exercise is very advanced, Dip Bar Tricep Dips can be performed with the feet on the floor (like a bench dip) since these can help strengthen the musculature required to progress to Dip Bar Dips.
Dip Bar Bicep Curl
While this might look like a Dip Bar Inverted Row with a Supinated Grip (palms facing you) at first, the movement is different.
Instead of driving your elbows back, you will curl yourself up, like a traditional bicep curl.
You can bend your legs to make this movement less intense.
This exercise is great for building bigger biceps.
Dip Bar Kneeling Tricep Extension
Imagine a Skull Crusher or Tricep Extension being performed, but with your hands fixed on the bar.
This exercise is great for building bigger triceps.
Dip Bar Knee Raises
This exercise helps you develop your core muscles.
You can progress to a more advanced core movement like the Dip Bar L-Sit over time.
If you cannot perform Dip Bar Knee Raises, start with Reverse Crunches and Lying Leg Raises off the floor.
Dip Bar Hip Extensions
While the majority of the lower body training will be done without the Dip Bars, the Dip Bar Hip Extensions will be used as a secondary exercise in the routines.
Here, you lie on the floor with your feet elevated on a Single Dip Bar.
From here, you perform a thrusting motion which will help strengthen and develop the posterior chain.
You can progress to Single-Leg Dip Bar Hip Extensions over time.
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Dip Bar Workout Routine Templates
Beginner Full-body Routine
Perform the following routine 3 times a week with at least one rest day between sessions.
Here’s how it would look;
Full-Body Workout
Rest Day
Full-Body Workout
Rest Day
Full-Body Workout
Rest Day
Rest Day
Here is the routine;
Full-Body Workout
Lunge 5 sets
Dip Bar Inverted Row 5 sets
Dip Bar Pushup 5 sets
Dip Bar Hip Extensions 3 sets
Dip Bar Bicep Curl 2 sets
Dip Bar Kneeling Tricep Extension 2 sets
Dip Bar Knee Raises 2 sets
Rest for 2-3 minutes between sets.
Make sure to control each rep and prioritize form.
Stop each set when you know you cannot perform one more rep.
Do not go to complete failure.
Once you achieve 20 reps in all sets for an exercise, progress to the next variation.
Exercise Progression
When you can perform 5 sets of 20 on the Lunge, move to Bulgarian Split Squats.
When you can perform 5 sets of 20 on the Dip Bar Pushup, move to Floor Push-Ups.
When you can perform 5 sets of 20 on Floor Push-Ups, move to Dip Bar Dips.
When you can perform 5 sets of 20 on Dip Bar Neutral Grip Inverted Rows, move to Feet Elevated Dip Bar Neutral Grip Inverted Rows.
When you can perform 5 sets of 20 on Feet Elevated Dip Bar Neutral Grip Inverted Rows, move to One Arm Dip Bar Inverted Rows.
When you can perform 3 sets of 20 on Dip Bar Hip Extensions, move to Single-Leg Dip Bar Hip Extensions.
When you can perform 2 sets of 20 on Dip Bar Bicep Curl, move to Feet Elevated Dip Bar Bicep Curl.
When you can perform 2 sets of 20 on Dip Bar Kneeling Tricep Extension, move to Assisted Dip Bar Dips.
When you can perform 2 sets of 20 on Dip Bar Knee Raises, move to Dip Bar L-Sit.
Intermediate Upper-Lower Routine
Perform these workouts 2 times a week.
Here’s how it would look;
Upper Workout
Lower Workout
Rest Day
Upper Workout
Lower Workout
Rest Day
Rest Day
Here is the routine;
Upper Workout
Dip Bar Dips 5 sets
Feet Elevated Dip Bar Neutral Grip Inverted Rows 5 sets
Floor Push-Ups 3 sets
Dip Bar Neutral Grip Inverted Rows 3 sets
Dip Bar Kneeling Tricep Extension 3 sets
Dip Bar Bicep Curl 3 sets
Lower Workout
Explosive Jump Squat 3 sets of 5 reps
Bulgarian Split Squats 5 sets
Dip Bar Hip Extensions 5 sets
Single-Leg Calf Raise 3 sets
Dip Bar L-Sit / Dip Bar Knee Raises 3 sets
Rest for 2-3 minutes between sets.
Make sure to control each rep and prioritize form.
Stop each set when you know you cannot perform one more rep.
Do not go to complete failure.
Once you achieve 20 reps in all sets for an exercise, progress to the advanced variations.
Alternate between Dip Bar L-Sit and Dip Bar Knee Raises on the 2 Lower Workouts.
Conclusion
Getting stronger and building muscle is a very important part of improving your body composition.
Use this Dip Bar Workout Routine to get in your resistance training from the comfort go your home without lifting weights.
Feel free to use alternative exercises that have not been mentioned in this article.
If you want to get lean and ripped, follow this routine along with the nutrition and cardio guidelines mentioned here.
If you want to gain mass without putting on excess fat, follow this routine along with the nutrition protocol mentioned here.
Not sure if a dip bar is the right piece of training equipment for you? Check out the pros and cons of dip bars when compared to gymnastic rings here before you head out to grab one for yourself!
If you have any questions, drop them down below.
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