Free personalized workout plan

3 Day Bodybuilding Prep Workout (Phase 1)

By Team SAN

Experience
Beginner (1-2 years)
Time
79 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Pull up bar, Single D-Handle Attachment, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 your muscles grow, but also give them enough time to recover before a more intense 4 day workout program after the first 5 weeks. This workout is great for beginner lifters looking to get into their first serious long term program. 

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Workout Overview


Monday - Workout A

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Upright Row
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Workout B

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Palms-Up Barbell Wrist Curl Over A Bench
1 set, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1 set, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout C

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*Do 1-2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
1 set, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Upright Row
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/7/2018, EDT


Last Updated: 6/4/2021, EDT

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