Free personalized workout plan

3 Day Magic 8 Muscle Growth Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

73 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

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 w

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Equipment

Ab Wheel, Bands, Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

73 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

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 w

Show More

Equipment

Ab Wheel, Bands, Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 - 7 sets8 reps60s
Magic 8 Protocol
2. Barbell Bench Press2 setsAMAP reps60s
Magic 8 Protocol Drop Sets (-10%)
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets10 reps60s
3B. Stretch Push Up (On Risers)3 setsAMAP reps60s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 - 15 reps60s
4A. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 - 10 reps60s
4B. Cable One Arm Curl
Cable One Arm Curl
3 sets10 - 12 reps60s
4C. Alternate Hammer Curl3 sets8 - 12 reps60s
5. Seated Calf Raise Machine
Seated Calf Raise Machine
5 sets12 - 20 reps60s

Date Created: 5/14/18, 7:20 PM


Last Updated: 9/12/20, 9:36 PM

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