Free personalized workout plan

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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Monday - Full Body Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
2. Barbell Bench Press5 sets5 reps60s
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
3. Bent Over Barbell Row5 sets5 reps60s
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
4. Upright Barbell Row
Upright Barbell Row
3 sets10 reps60s
5. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 sets10 reps60s
6. Standing Dumbbell Biceps Curl3 sets10 reps60s
7. Lying Leg Curls3 sets12 - 15 reps60s
8. Kneeling Ab Wheel
Kneeling Ab Wheel
3 sets10 - 15 reps60s

Wednesday - Full Body Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5 reps60s
Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
2. Romanian Deadlift2 sets8 - 12 reps60s
3. Seated Barbell Military Press3 sets8 - 10 reps60s
4. Pull-up3 sets10 - 15 reps60s
5. Chest Dips
Chest Dips
3 sets10 - 20 reps60s
6. Barbell Shrug3 sets10 reps60s
7. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets12 - 15 reps60s
8. Plank3 sets60s60s

Friday - Full Body Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5 reps60s
Sets 1 and 2: Lighter Warm up Sets Set 3: Working Set (3-5 Reps)
2. Barbell Squat1 set20 reps60s
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets10 reps60s
4. One-Arm Bent-Over Dumbbell Row3 sets10 - 15 reps60s
5. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10 - 15 reps60s
6. Cable Tricep Extension
Cable Tricep Extension
3 sets10 reps60s
7. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
8. Lying Leg Curls3 sets12 - 15 reps60s
9. Kneeling Ab Wheel
Kneeling Ab Wheel
3 sets10 - 15 reps60s

Date Created: 4/29/18, 11:17 AM


Last Updated: 9/12/20, 9:39 PM

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