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3 Day Muscle Surge Workout Program

By Dave Bonollo

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Cable, Dips Bar, Dumbbell, Machine,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 focuses on lifting heavy. Stress is maximized by increasing total exercise volume, so day 2 focuses on maximizing the number of reps. Muscle damage is maximized by emphasizing time under tension, so day 3 focuses on the lowering phase of each rep. All together, these three workouts will emphasize all three primary factors of muscle growth and will help deliver that surge of muscle you've always looked for. 

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Monday - Muscle Tension Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
8 sets, 3 reps, (rest 90s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6 sets, 4 reps, (rest 90s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6 sets, 4 reps, (rest 90s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
6 sets, 4 reps, (rest 90s)
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Wednesday - Muscle Stress Focus

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 12 reps, (rest 60s)
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 15 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, 12 reps, (rest 60s)
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Tricep Dips
4 sets, 12 reps, (rest 60s)
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Friday - Muscle Damage Focus

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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
5 sets, 6 reps, (rest 60s)
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Incline Dumbbell Press
4 sets, 6 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
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Dumbbell Lateral Raise
1 set, 12 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
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Kneeling Cable Crunch
4 sets, 15 reps, (rest 60s)
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Date Created: 4/25/2018, UTC


Last Updated: 6/4/2021, UTC

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