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3 Day Beginner Muscle Foundation Full Body Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

71 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

If you want to become a more advanced lifter, its important to build your foundation with the basics. This program does just that. This 3 day workout focuses on the primary compound lifts for a routin

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Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

71 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

If you want to become a more advanced lifter, its important to build your foundation with the basics. This program does just that. This 3 day workout focuses on the primary compound lifts for a routin

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Wednesday - Full Body Workout B

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ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
2. Barbell Deadlift4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
3. Weighted Chest Dip4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
4. Barbell Biceps Curl
Barbell Biceps Curl
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Romanian Deadlift4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
6. Standing Calf Raises4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
7. Lying Floor Leg Raise3 sets20 reps60s

Friday - Full Body Workout C

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
2. Bent Over Barbell Row4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
4. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Dumbbell Lunges
Dumbbell Lunges
3 sets6 - 12 reps60s
6. Seated Calf Raise Machine
Seated Calf Raise Machine
4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
7. Bicycle Crunch3 sets20 reps60s

Date Created: 5/12/18, 2:43 PM


Last Updated: 9/12/20, 9:39 PM

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