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3 Day Bodybuilding Prep Workout (Phase 1)

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

82 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 3 day workout is the first phase of a 10 week workout program designed to build muscle. During this phase, you'll work out 3 days a week and focus on heavy basic compound lifts. This will help yo

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

82 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

This 3 day workout is the first phase of a 10 week workout program designed to build muscle. During this phase, you'll work out 3 days a week and focus on heavy basic compound lifts. This will help yo

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Wednesday - Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets10, 6 - 9, 6 - 9 reps60s
2. Seated Calf Raise Machine
Seated Calf Raise Machine
2 sets10 - 12 reps60s
3. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 6 - 9, 6 - 9 reps60s
4. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10, 6 - 9, 6 - 9 reps60s
5. Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
1 set10 - 12 reps60s
6. Standing Hammer Curl1 set8 - 10 reps60s
7. Hanging Leg Raise
Hanging Leg Raise
2 sets10 - 12 reps60s
8. Crunches
Crunches
1 set10 - 12 reps60s

Date Created: 5/7/18, 7:27 PM


Last Updated: 9/12/20, 9:35 PM

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