3 Day Muscle and Power Full Body Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

82 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

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 set

Source

myworkouts

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

82 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Gain Strength (Male)

Description

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Full Body Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	5 reps	60s	Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 reps	60s	Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	60s	Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
4. Upright Barbell Row ▶	3 sets	10 reps	60s
5. EZ-Bar Skullcrusher ▶	3 sets	10 reps	60s
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s
7. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	12 - 15 reps	60s
8. Kneeling Ab Wheel ▶	3 sets	10 - 15 reps	60s

Wednesday - Full Body Workout B

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s	Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	8 - 12 reps	60s
3. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	3 sets	8 - 10 reps	60s
4. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	10 - 15 reps	60s
5. Chest Dips ▶	3 sets	10 - 20 reps	60s
6. Barbell Shrug Barbell Shrugs by Avid Fitness	3 sets	10 reps	60s
7. Seated Calf Raise Machine ▶	3 sets	12 - 15 reps	60s
8. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s

Friday - Full Body Workout C

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s	Sets 1 and 2: Lighter Warm up Sets Set 3: Working Set (3-5 Reps)
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	20 reps	60s
3. Incline Dumbbell Press ▶	3 sets	10 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	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 Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	12 - 15 reps	60s
9. Kneeling Ab Wheel ▶	3 sets	10 - 15 reps	60s