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3 Day Max Volume Workout for Muscle Growth

By Roger “Rock” Lockridge

Experience
Advanced (3+ years)
Time
101 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Dips (Parallel) Bar, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 3 day full body workout is designed for maximum volume to ensure every muscle is stimulated for maximum muscle growth. Each day includes a variety of exercises that hit muscles all over the body so that by weeks end every muscle is properly stimulated for maximum muscle growth. This workout will help advanced lifters push their limits and break past any stalls in their muscle growth progress.

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Workout Overview


Monday - Workout 1

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Deep Squat
3 sets, 8 - 12 reps, (rest 60s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
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French Press demonstrationPlay French Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Workout 2

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 12 reps, (rest 60s)
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Show Alternative Exercises
Tricep Dips
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 60s)
Each
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Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 12 reps, (rest 60s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
3 sets, 12 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 12 reps, (rest 60s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12 reps, (rest 60s)
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout 3

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Upright Barbell Row
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 6/5/2021, UTC

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