3 Day Magic 8 Muscle Growth Workout

Google Sheet Workout Export

By Steve Shaw

Experience Intermediate (2-3 years)
Time 52 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 3 day workout uses ramping sets of 8 to maximize volume and intensity for optimal muscle growth. Each workout begins with compound lifts utilizing the magic 8 protocol. For this protocol, begin with 8 reps at about 50% of your 1RM. After that set, increase the weight to about 60% and perform 8 reps. Continue increasing the weight by 10% until you can no longer perform 8 reps. From there, do two drop sets with a 10% decrease from your 1RM, aiming for 8 reps once more. So if you failed to reach 8 reps at 80% 1RM, do one more set at 70% and another at 60% to finish off the exercise. Do so once more to finish the exercise. Performing this style of workout 3 times a week will surely provide the intensity and volume for any intermediate lifter to make significant gains.

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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

4-7 sets8 reps60s
2.Barbell Bench Press

See Exercise Notes

2 setsAMAP reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Incline Dumbbell Press
3 rounds10 reps0s
3B.Stretch Push Up (On Risers)
3 roundsAMAP reps0s
3C.Cable Crossovers (upper chest)
3 rounds12-15 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Barbell Biceps Curl
3 rounds8-10 reps0s
4B.Cable One Arm Curl
3 rounds10-12 reps0s
4C.Alternate Hammer Curl
3 rounds8-12 reps60s
5.Seated Calf Raise Machine
5 sets12-20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4-7 sets8 reps60s
2.Barbell Back Squat

See Exercise Notes

2 setsAMAP reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.45 Degree Leg Press
3 rounds12-20 reps0s
3B.Stiff-Legged Barbell Deadlift
3 rounds6-12 reps0s
3C.Lying Leg Curls
3 rounds10-15 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Standing Barbell Military Press (AKA Overhead Press)
3 rounds8-12 reps0s
4B.Seated Dumbbell Shoulder Press
3 rounds10 reps0s
4C.Banded Bent Over Reverse Fly
3 rounds10-15 reps60s
5.Kneeling Ab Wheel
5 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

4-7 sets8 reps60s
2.Barbell Deadlift

See Exercise Notes

2 sets1 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Pull-up
3 roundsAMAP reps0s
3B.One-Arm Bent-Over Dumbbell Row
3 rounds10-12 reps0s
3C.Seated Cable Row
3 rounds10-12 reps60s
4.Dumbbell Shrug
5 sets10-15 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.EZ-Bar Skullcrusher
3 rounds8-12 reps0s
5B.Rope Cable Triceps Extension
3 rounds10-15 reps0s
5C.Weighted Triceps Dip
3 rounds10-15 reps60s

Date Created: 5/14/2018, UTC


Last Updated: 10/1/2021, UTC





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