Free personalized workout plan

3 Day Muscle Surge Workout Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

62 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 3 day workout plan is designed to build muscle through muscle tension, muscle stress, and muscle damage. Tension is maximized by increasing the weight and intensity of an exercise, so day 1 focus

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Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

62 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

This 3 day workout plan is designed to build muscle through muscle tension, muscle stress, and muscle damage. Tension is maximized by increasing the weight and intensity of an exercise, so day 1 focus

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Friday - Muscle Damage Focus

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ExerciseSetsRepsRestNotes
1. Front Squat (Clean Grip)
Front Squat (Clean Grip)
5 sets6 reps60s
2. Incline Dumbbell Press
Incline Dumbbell Press
4 sets6 reps60s
3. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
1 set1 reps60s
5. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets20 reps60s
6. Kneeling Cable Crunch
Kneeling Cable Crunch
4 sets15 reps60s

Date Created: 4/25/18, 5:51 PM


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

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