Free personalized workout plan

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.

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Week 1


Friday - Full Body Workout C

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ExerciseSetsRepsRest
1. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
412
6 - 12
6 - 12
6 - 12
60s
2. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
412
6 - 12
6 - 12
6 - 12
60s
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
412
6 - 12
6 - 12
6 - 12
60s
4. Front Squat (Clean Grip)
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
412
6 - 12
6 - 12
6 - 12
60s
5. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
36 - 1260s
6. Seated Calf Raise Machine
Seated Calf Raise Machine
412
6 - 12
6 - 12
6 - 12
60s
7. Bicycle Crunch
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
32060s

Date Created: 5/12/2018, UTC


Last Updated: 4/18/2021, UTC

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