Free personalized workout plan

3 Day Max Volume Workout for Muscle Growth

By Myworkouts

Experience
Advanced (3+ years)
Time
78 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Bodyweight, Squat Rack, Dips (Parallel) Bar, 2 x Dumbbell, Seated Calf Raise Machine, Pull up bar, Back Hyperextension Bench, 1 x Dumbbell, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview


Monday - Workout 1

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Full Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Romanian Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell French Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Wednesday - Workout 2

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Barbell Deadlift
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 12 reps, (rest 60s)
Each
Time between exercises: 60s
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Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Front Squat (weightlifting style)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lunges
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hanging Straight Leg Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Friday - Workout 3

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Barbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Upright Row
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Incline Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style)
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

2 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:26:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:26:01 GMT+0000 (Coordinated Universal Time)

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