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3 Day Muscle and Power Full Body Workout

By Steve Shaw

Experience
Beginner (1-2 years)
Time
82 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Lying Leg Curl Machine, Machine, Pull up bar, Squat Rack, Vertical Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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.

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Monday - Full Body Workout A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
5 sets, 5 reps, (rest 60s)
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
5 sets, 5 reps, (rest 60s)
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
5 sets, 5 reps, (rest 60s)
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
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Barbell Upright Row▶
4. Barbell Upright Row
3 sets, 10 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
5. EZ-Bar Skullcrusher
3 sets, 10 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6. Standing Dumbbell Biceps Curl
3 sets, 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
7. Lying Leg Curls
3 sets, 12 - 15 reps, (rest 60s)
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Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
8. Kneeling Ab Wheel
3 sets, 10 - 15 reps, (rest 60s)
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Wednesday - Full Body Workout B

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
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Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
2 sets, 8 - 12 reps, (rest 60s)
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Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3. Seated Barbell Military Press
3 sets, 8 - 10 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
3 sets, 10 - 15 reps, (rest 60s)
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Chest Dips demonstrationPlay Chest Dips demonstration
5. Chest Dips
3 sets, 10 - 20 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
3 sets, 10 reps, (rest 60s)
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Seated Calf Raise Machine▶
7. Seated Calf Raise Machine
3 sets, 12 - 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
8. Plank
3 sets, 60s, (rest 60s)
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Friday - Full Body Workout C

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3 sets, 5 reps, (rest 60s)
Sets 1 and 2: Lighter Warm up Sets Set 3: Working Set (3-5 Reps)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2. Barbell Back Squat
1 set, 20 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
3 sets, 10 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4. One-Arm Bent-Over Dumbbell Row
3 sets, 10 - 15 reps, (rest 60s)
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Seated Dumbbell Arnold Press▶
5. Seated Dumbbell Arnold Press
3 sets, 10 - 15 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
6. Cable Tricep Extension
3 sets, 10 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
7. Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
8. Lying Leg Curls
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
9. Kneeling Ab Wheel
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/29/2018, UTC


Last Updated: 7/12/2021, UTC

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