Free personalized workout plan
3 Day Muscle and Power Full Body Workout
| Experience |
| Beginner (1-2 years) |
| Time |
| 82 minutes/day | 3 days/week | 1 weeks |
| Good for |
| Men's Build Muscle, Men's Gain Strength |
| Equipment |
| Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar |
| 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. Show More |
Workout Overview
Week 1
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
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Squat  Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps) | 5 | 5 | 60s | |
2. Barbell Bench Press Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps) | 5 | 5 | 60s | |
3. Bent Over Barbell Row Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps) | 5 | 5 | 60s | |
4. Upright Barbell Row | 3 | 10 | 60s | |
5. EZ-Bar Skullcrusher | 3 | 10 | 60s | |
6. Standing Dumbbell Biceps Curl | 3 | 10 | 60s | |
7. Lying Leg Curls | 3 | 12 - 15 | 60s | |
8. Kneeling Ab Wheel | 3 | 10 - 15 | 60s | |
Wednesday - Full Body Workout B
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Deadlift Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps) | 3 | 5 | 60s | |
2. Romanian Deadlift | 2 | 8 - 12 | 60s | |
3. Seated Barbell Military Press | 3 | 8 - 10 | 60s | |
4. Pull-up | 3 | 10 - 15 | 60s | |
5. Chest Dips | 3 | 10 - 20 | 60s | |
6. Barbell Shrug | 3 | 10 | 60s | |
7. Seated Calf Raise Machine | 3 | 12 - 15 | 60s | |
8. Plank | 3 | 60 | 60s | |
Friday - Full Body Workout C
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Barbell Squat Sets 1 and 2: Lighter Warm up Sets Set 3: Working Set (3-5 Reps) | 3 | 5 | 60s | |
| 2. Barbell Squat | 1 | 20 | 60s | |
3. Incline Dumbbell Press | 3 | 10 | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 | 10 - 15 | 60s | |
5. Seated Dumbbell Arnold Press | 3 | 10 - 15 | 60s | |
6. Cable Tricep Extension | 3 | 10 | 60s | |
7. Barbell Biceps Curl | 3 | 10 | 60s | |
| 8. Lying Leg Curls | 3 | 12 - 15 | 60s | |
| 9. Kneeling Ab Wheel | 3 | 10 - 15 | 60s | |
Date Created: 4/29/2018, UTC
Last Updated: 4/18/2021, UTC
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