Free personalized workout plan

3 Day Maximum Muscle Growth Workout Plan

By Diego Ricaurte

Experience
Beginner (1-2 years)
Time
54 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle
Equipment
Bands, Barbell, Bodyweight, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
  • If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
  • This 6 day workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! 
  • This workout plan is organized into a single Push/Pull/Leg cycle, with 4 rest day either after or in between. Even with three days, a mix of exercise types will ensure every muscle group is hit from a variety of angles and ensure all around muscle growth. 
  • From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.

FAQ

  • How much weight should I use?
  • For each exercise, you want to pick a weight that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
  • How should I perform each exercise?
  • Regardless of the weight you use or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it! 
  • In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
  • How Should I Adjust the rep range/weight used over time?
  • In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
  • Phase 1: 
  • Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise 
  • Phase 2:
  • Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 3:
  • Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 4: 
  • Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Deload Week: 
  • On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
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Workout Overview

Week 1

Day 1: Push Day

Day 2: Rest

Day 3: Pull Day

Day 4: Rest

Day 5: Leg Day

Day 6: Rest

Day 7: Rest



Bench Press - With Bands demonstrationPlay Bench Press - With Bands demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Neutral-Grip Dumbbell Incline Bench Press demonstrationPlay Neutral-Grip Dumbbell Incline Bench Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Pendlay Row demonstrationPlay Pendlay Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Row
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternate Bicep Curl
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Hip Thrust on Floor demonstrationPlay Barbell Hip Thrust on Floor demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/31/2020, UTC


Last Updated: 4/18/2021, UTC

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