3 Day Muscle and Power Full Body Workout

By Steve Shaw

	Intermediate (2-3 years)
	72 minutes/day \| 3 days/week
	Build Muscle, Gain Strength
	Barbell, Squat Rack, Flat Bench, EZ Bar, 2 x Dumbbell, Lying Leg Curl Machine, Ab Wheel, Vertical Bench, Pull up bar, Dips (Parallel) Bar, Seated Calf Raise Machine, Bodyweight, Incline Bench, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

This 3 day workout routine is designed to build both muscle and strength with compound lifts and a focus on technique. Each compound lift is performed with 2 warm up sets before going into working sets. This is especially useful for beginner lifters looking to place a higher focus on technique before moving onto heavier weights. Any lifter looking to build muscle and strength while focusing on their technique should give this workout a shot.

Description

Week 1 Overview

Day 1:

Monday - Full Body Workout A

Day 2:

Rest

Day 3:

Wednesday - Full Body Workout B

Day 4:

Rest

Day 5:

Friday - Full Body Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Full Body Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	5 reps	60s
2.Barbell Bench Press See Exercise Notes	5 sets	5 reps	60s
3.Bent Over Barbell Row See Exercise Notes	5 sets	5 reps	60s
4.Barbell Upright Row	3 sets	10 reps	60s
5.EZ-Bar Skullcrusher	3 sets	10 reps	60s
6.Standing Dumbbell Biceps Curl	3 sets	10 reps	60s
7.Lying Leg Curls	3 sets	12-15 reps	60s
8.Kneeling Ab Wheel	3 sets	10-15 reps	60s

Day 3 - Wednesday - Full Body Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	3 sets	5 reps	60s
2.Barbell Romanian Deadlift	2 sets	8-12 reps	60s
3.Seated Barbell Military Press	3 sets	8-10 reps	60s
4.Pull-up	3 sets	10-15 reps	60s
5.Chest Dips	3 sets	10-20 reps	60s
6.Barbell Shrug	3 sets	10 reps	60s
7.Seated Calf Raise Machine	3 sets	12-15 reps	60s
8.Plank	3 sets	60s	60s

Day 5 - Friday - Full Body Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	5 reps	60s
2.Barbell Back Squat	1 set	20 reps	60s
3.Incline Dumbbell Press	3 sets	10 reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	10-15 reps	60s
5.Seated Dumbbell Arnold Press	3 sets	10-15 reps	60s
6.Cable Tricep Extension	3 sets	10 reps	60s
7.Barbell Biceps Curl	3 sets	10 reps	60s
8.Lying Leg Curls	3 sets	12-15 reps	60s
9.Kneeling Ab Wheel	3 sets	10-15 reps	60s

Date Created: 4/29/2018, UTC

Last Updated: 7/12/2021, UTC

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