Free personalized workout plan

3 Day Muscle and Power Full Body Workout

By mywrkouts.com

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.

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Week 1


Monday - Full Body Workout A

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ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
5560s
2. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
5560s
3. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration

Sets 1 and 2: Lighter Warm up Sets Sets 3-5: Working Sets (3-5 Reps)
5560s
4. Upright Barbell Row
Upright Barbell Row
31060s
5. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
31060s
6. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
31060s
7. Lying Leg Curls
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
312 - 1560s
8. Kneeling Ab Wheel
Kneeling Ab Wheel
310 - 1560s

Date Created: 4/29/2018, UTC


Last Updated: 4/18/2021, UTC

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