Create a free workout plan with AI

3 Day Beginner Muscle Foundation Full Body Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Pull up bar, Squat Rack, Lying Leg Curl Machine, 2 x Dumbbell, Incline Bench, Other, Bodyweight, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Full Body Workout A

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Full Body Workout B

Scroll to top

Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Full Body Workout C

Scroll to top

Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:21:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:21:01 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.