3 Day Bodybuilding Prep Workout (Phase 1)

By Team SAN

	Beginner (1-2 years)
	65 minutes/day \| 3 days/week
	Build Muscle
	Barbell, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Seated Calf Raise Machine, Pull up bar, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Rest

Day 3:

Wednesday - Workout B

Day 4:

Rest

Day 5:

Friday - Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - 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

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2 sets	6-9 reps	60s
2.Leg Extensions	1 set	8-10 reps	60s
3.Stiff-Legged Barbell Deadlift	2 sets	6-9 reps	60s
4.Lying Leg Curls	1 set	8-10 reps	60s
5.Barbell Bench Press	2 sets	6-9 reps	60s
6.Cable Crossovers (upper chest)	1 set	8-10 reps	60s
7.Barbell Incline Bench Press	2 sets	6-9 reps	60s
8.Lat Pulldown	2 sets	6-9 reps	60s
9.Bent Over Barbell Row	2 sets	6-9 reps	60s
10.Standing Dumbbell Press	2 sets	6-9 reps	60s
11.Barbell Upright Row	1 set	8-10 reps	60s

Day 3 - 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

Exercise	Sets	Reps	Rest
1.Barbell Deadlift	2 sets	6-9 reps	60s
2.Seated Calf Raise Machine	2 sets	10-12 reps	60s
3.Barbell Lying Triceps Extension (Skullcrusher)	2 sets	6-9 reps	60s
4.Barbell Biceps Curl	2 sets	6-9 reps	60s
5.Palms-Up Barbell Wrist Curl Over A Bench	1 set	10-12 reps	60s
6.Standing Hammer Curl	1 set	8-10 reps	60s
7.Hanging Leg Raise	2 sets	10-12 reps	60s
8.Crunches	1 set	10-12 reps	60s

Day 5 - 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

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2 sets	6-9 reps	60s
2.Leg Extensions	1 set	8-10 reps	60s
3.Lying Leg Curls	1 set	6-9 reps	60s
4.Seated Calf Raise Machine	2 sets	10-12 reps	60s
5.Barbell Bench Press	2 sets	6-9 reps	60s
6.Cable Crossovers (upper chest)	1 set	8-10 reps	60s
7.Barbell Incline Bench Press	2 sets	6-9 reps	60s
8.Chin-up	2 sets	6-9 reps	60s
9.Bent Over Barbell Row	1 set	8-10 reps	60s
10.Dumbbell Bench Press	2 sets	6-9 reps	60s
11.Barbell Upright Row	1 set	8-10 reps	60s

Date Created: 5/7/2018, UTC

Last Updated: 10/27/2021, UTC

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