3 Day Beginner Muscle Foundation Full Body Workout

By Brad Borland

	Intermediate (2-3 years)
	63 minutes/day \| 3 days/week
	Build Muscle
	Barbell, Flat Bench, Pull up bar, Squat Rack, Lying Leg Curl Machine, 2 x Dumbbell, Incline Bench, Other, Steps, Bodyweight, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 1 - Monday - Full Body Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	12 reps	60s
2.Pull-up	4 sets	12 reps	60s
3.Barbell Back Squat	4 sets	12 reps	60s
4.Lying Leg Curls	3 sets	6-12 reps	60s
5.Standing Dumbbell Press	3 sets	6-12 reps	60s
6.Floor Crunch (legs on bench)	3 sets	20 reps	60s

Day 3 - Wednesday - Full Body Workout B

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	4 sets	12 reps	60s
2.Barbell Deadlift	4 sets	12 reps	60s
3.Weighted Chest Dip	4 sets	12 reps	60s
4.Barbell Biceps Curl	4 sets	12 reps	60s
5.Barbell Romanian Deadlift	4 sets	12 reps	60s
6.Standing Calf Raises	4 sets	12 reps	60s
7.Lying Floor Leg Raise	3 sets	20 reps	60s

Day 5 - Friday - Full Body Workout C

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

Date Created: 5/12/2018, UTC

Last Updated: 7/12/2021, UTC

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