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3 Day Isometric Muscle Growth Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

64 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 3 day workout takes advantage of isometric movements to maximize muscle growth. To incorporate this powerful muscle growth tool, this workout incorporates four types of rest-pause sets: Transi

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

This 3 day workout takes advantage of isometric movements to maximize muscle growth. To incorporate this powerful muscle growth tool, this workout incorporates four types of rest-pause sets: Transi

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1A. Barbell Deadlift5 sets3 reps60s
Pause on the way down
1B. Pull-up5 sets10 reps60s
Pause reps for the first 3 reps (5 seconds)
2. Lying T-Bar Row5 sets5 reps60s
Pause rep final rep (5 seconds)
3. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
Pause reps (5 seconds)
4. One Arm Standing Dumbbell Curl3 sets5 reps60s
5. Plank1 set360 reps60s

Wednesday - Workout B

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
6 sets10, 5, 5, 3, 3, 3 reps60s
Pause reps (5 seconds)
2A. Single-Arm Standing Dumbbell Shoulder Press5 sets5 reps60s
2B. Dumbbell One Arm Lateral Raise
Dumbbell One Arm Lateral Raise
5 sets8 reps60s
3A. Dumbbell Shrug
Dumbbell Shrug
3 sets10 reps60s
Pause Reps corresponding with rep # (rep 1, 1 second, rep 2, 2 seconds, etc.)
3B. Tricep Dips
Tricep Dips
3 setsAMAP reps60s
Pause reps (5 seconds)
4. Single Arm Dumbbell Kickback (on Bench)
Single Arm Dumbbell Kickback (on Bench)
3 sets10 reps60s
Isolateral Pause Reps
5. Push-up3 setsAMAP reps60s
Eccentric Pause
6. L-Sit Pull Up3 sets5 - 10s60s

Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5 reps60s
2. Barbell Squat3 sets3 reps60s
Eccentric Pause
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
5 sets5 reps60s
Pause reps (5 seconds)
4A. Goblet Squat
Goblet Squat
3 sets5 reps60s
Pause reps (5 seconds)
4B. Butt Lift (Bridge)3 sets5 reps60s
Pause reps (5 seconds)
5. Hyperextension
Hyperextension
3 sets10 reps60s
Pause reps (5 seconds)

Date Created: 5/6/18, 11:38 PM


Last Updated: 9/12/20, 9:37 PM

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