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3 Day Magic 8 Muscle Growth Workout

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Steps, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Single Grip Handle Strap, Seated Calf Raise Machine, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Loop Bands, Ab Wheel, Pull up bar, 1 x Dumbbell, Row Cable Machine, Triangle Lat/Low Row Attachment, EZ Bar, Rope Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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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Workout Overview


Monday - Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4-7 sets, 8 reps, (rest 60s)
Magic 8 Protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
2 sets, AMAP reps, (rest 60s)
Magic 8 Protocol Drop Sets (-10%)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stretch Push Up (On Risers) demonstrationPlay Stretch Push Up (On Risers) demonstration
3. Stretch Push Up (On Risers)
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossovers (upper chest) demonstrationPlay Cable Crossovers (upper chest) demonstration
3. Cable Crossovers (upper chest)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4. Barbell Biceps Curl
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable One Arm Curl demonstrationPlay Cable One Arm Curl demonstration
4. Cable One Arm Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4. Alternate Hammer Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
5 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Workout B

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4-7 sets, 8 reps, (rest 60s)
Magic 8 Protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2. Barbell Back Squat
2 sets, AMAP reps, (rest 60s)
Magic 8 Protocol Drop Sets (-10%)
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3. Lying Leg Curls
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
4. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
4. Seated Dumbbell Shoulder Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Bent Over Reverse Fly demonstrationPlay Banded Bent Over Reverse Fly demonstration
4. Banded Bent Over Reverse Fly
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
5. Kneeling Ab Wheel
5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout C

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4-7 sets, 8 reps, (rest 60s)
Magic 8 Protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
2 sets, 1 reps, (rest 60s)
Magic 8 Protocol Drop Sets (-10%)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3. Pull-up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3. One-Arm Bent-Over Dumbbell Row
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
3. Seated Cable Row
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
4. Dumbbell Shrug
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
5. EZ-Bar Skullcrusher
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
5. Rope Tricep Extension
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
5. Weighted Triceps Dip
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/14/2018, UTC


Last Updated: 10/1/2021, UTC

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