Free personalized workout plan

3 Day Max Volume Workout for Muscle Growth

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

3 days

Time

101 minutes

Genders

Male

Goals

Build Muscle (Male)
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

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Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

101 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
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

Show More

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout 1

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 12 reps60s
2. Bent Over Barbell Row3 sets8 - 12 reps60s
3. Barbell Bench Press3 sets8 - 12 reps60s
4. Standing Calf Raises3 sets8 - 12 reps60s
5. Crunches
Crunches
3 sets8 - 12 reps60s
6. Barbell Squat3 sets8 - 12 reps60s
7. Deep Squat
Deep Squat
3 sets8 - 12 reps60s
8. Romanian Deadlift3 sets8 - 12 reps60s
9. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 - 12 reps60s
10. French Press
French Press
3 sets8 - 12 reps60s

Wednesday - Workout 2

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Date Created: 4/12/18, 5:49 PM


Last Updated: 9/12/20, 9:37 PM

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