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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

73 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 - 7 sets	8 reps	60s	Magic 8 Protocol
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2 sets	AMAP reps	60s	Magic 8 Protocol Drop Sets (-10%)
3A. Incline Dumbbell Press ▶	3 sets	10 reps	60s
3B. Stretch Push Up (On Risers) Stretch push-ups by Five Starr Physique	3 sets	AMAP reps	60s
3C. Cable Crossovers (upper chest) ▶	3 sets	12 - 15 reps	60s
4A. Barbell Biceps Curl ▶	3 sets	8 - 10 reps	60s
4B. Cable One Arm Curl ▶	3 sets	10 - 12 reps	60s
4C. Alternate Hammer Curl Biceps Exercises - Dumbbell Alternate Hammer Curl by Fitnessyard	3 sets	8 - 12 reps	60s
5. Seated Calf Raise Machine ▶	5 sets	12 - 20 reps	60s

Wednesday - Workout B

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 - 7 sets	8 reps	60s	Magic 8 Protocol
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 sets	AMAP reps	60s	Magic 8 Protocol Drop Sets (-10%)
3A. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	12 - 20 reps	60s
3B. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	6 - 12 reps	60s
3C. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 15 reps	60s
4A. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	8 - 12 reps	60s
4B. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s
4C. Banded Bent Over Reverse Fly ▶	3 sets	10 - 15 reps	60s
5. Kneeling Ab Wheel ▶	5 sets	10 - 12 reps	60s

Friday - Workout C

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 - 7 sets	8 reps	60s	Magic 8 Protocol
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	1 reps	60s	Magic 8 Protocol Drop Sets (-10%)
3A. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s
3B. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	10 - 12 reps	60s
3C. Seated Cable Row ▶	3 sets	10 - 12 reps	60s
4. Dumbbell Shrug ▶	5 sets	10 - 15 reps	60s
5A. EZ-Bar Skullcrusher ▶	3 sets	8 - 12 reps	60s
5B. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	10 - 15 reps	60s
5C. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	10 - 15 reps	60s