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3 Day Muscle Surge Workout Program

By Dave Bonollo

Experience
Intermediate (2-3 years)
Time
47 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, 2 x Dumbbell, Flat Bench, Squat Rack, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Dips (Parallel) Bar, Incline Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, Seated Calf Raise Machine, Tricep Rope Attachment
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)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6 sets, 4 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6 sets, 4 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
6 sets, 4 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Muscle Stress Focus

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

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Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
1 set, 12 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/25/2018, UTC


Last Updated: 7/12/2021, UTC

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