3 Day Max Volume Workout for Muscle Growth

Google Sheet Workout Export

By Roger “Rock” Lockridge

Experience Advanced (3+ years)
Time 90 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
3 sets8-12 reps60s
2.Bent Over Barbell Row
3 sets8-12 reps60s
3.Barbell Bench Press
3 sets8-12 reps60s
4.Standing Calf Raises
3 sets8-12 reps60s
5.Crunches
3 sets8-12 reps60s
6.Barbell Back Squat
3 sets8-12 reps60s
7.Barbell Full Squat
3 sets8-12 reps60s
8.Barbell Romanian Deadlift
3 sets8-12 reps60s
9.Barbell Biceps Curl
3 sets8-12 reps60s
10.Barbell French Press
3 sets8-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
3 sets12 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)
3 sets12 reps60s
3.Tricep Dips
3 sets12 reps60s
4.Standing Alternating Dumbbell Curls

See Exercise Notes

3 sets12 reps60s
5.Seated Calf Raise Machine
3 sets12 reps60s
6.Barbell Lying Triceps Extension (Skullcrusher)
3 sets12 reps60s
7.Pull-up
3 sets12 reps60s
8.Barbell Front Squat
3 sets12 reps60s
9.Hyperextension
3 sets12 reps60s
10.Dumbbell Lunges
3 sets12 reps60s
11.Hanging Straight Leg Raise
3 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
3 sets8-12 reps60s
2.One-Arm Bent-Over Dumbbell Row
3 sets8-12 reps60s
3.Barbell Upright Row
2 sets12 reps60s
4.Barbell Incline Bench Press
3 sets8-12 reps60s
5.Standing Calf Raises
3 sets12 reps60s
6.Barbell Front Squat
2 sets12 reps60s
7.Bodyweight Nordic Hamstring Curl
3 sets8-12 reps60s
8.Sit Up
3 sets12 reps60s
9.Dumbbell Lunges
2 sets8-12 reps60s
10.Barbell Lying Triceps Extension (Skullcrusher)
2 sets8 reps60s
11.One-Arm Dumbbell Concentration Curl
3 sets8-12 reps60s

Date Created: 4/12/2018, UTC


Last Updated: 7/12/2021, UTC





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