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3 Day Magic 8 Muscle Growth Workout


Intermediate (2-3 years)
73 minutes/day | 3 days/week | 1 weeks
Good for
Men's Build Muscle
Ab Wheel, Bands, Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

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

Week 1

Date Created: 5/14/2018, UTC

Last Updated: 4/18/2021, UTC

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