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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

71 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Full Body Workout A

Day 2: Rest

Day 3: Wednesday - Full Body Workout B

Day 4: Rest

Day 5: Friday - Full Body Workout C

Day 6: Rest

Day 7: Rest

Week 1

Monday - Full Body Workout A

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12, AMAP, AMAP, AMAP reps	60s
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	6 - 12 reps	60s
5. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	6 - 12 reps	60s
6. Floor Crunch (legs on bench) ▶	3 sets	20 reps	60s

Wednesday - Full Body Workout B

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Exercise	Sets	Reps	Rest
1. Incline Dumbbell Press ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
3. Weighted Chest Dip Weighted Dips by Coaching With Clark	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
4. Barbell Biceps Curl ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
6. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
7. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	20 reps	60s

Friday - Full Body Workout C

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Exercise	Sets	Reps	Rest
1. Dumbbell Bench Press ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
3. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
4. Front Squat (Clean Grip) ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Dumbbell Lunges ▶	3 sets	6 - 12 reps	60s
6. Seated Calf Raise Machine ▶	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
7. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	20 reps	60s