3 Day Beginner Muscle Foundation Full Body Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Time

71 minutes/day | 3 days/week | 1 weeks

Good for

Men's Build Muscle

Equipment

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

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 routine that is manageable, achievable, and gives you every tool to move forward onto more advanced techniques once you master the exercises here. Building serious muscle takes patience, but mastering this workout will save beginning lifters a lot of time that might have been wasted by trying a workout too advanced too soon.

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	12 6 - 12 6 - 12 6 - 12	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4	12 AMAP AMAP AMAP	60s
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4	12 6 - 12 6 - 12 6 - 12	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3	6 - 12	60s
5. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3	6 - 12	60s
6. Floor Crunch (legs on bench) Floor Crunch legs on bench by Kas Kuvvet	3	20	60s

Wednesday - Full Body Workout B

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

Friday - Full Body Workout C

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