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High Volume, High Intensity 3 Day Muscle Workout

By Roger “Rock” Lockridge

Experience
Beginner (1-2 years)
Time
67 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other,
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This 3 day workout program attacks your muscles with high intensity and volume. Each workout in this plan includes compound lifts and high volume the first 3 sets in order to stimulate a variety of muscles. On your last set, you will go until failure in order to maximize metabolic hypertrophy. If you're a beginner looking to build muscle fast and take on a serious muscle growth routine, this plan is for you.

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Workout Overview


Monday - Workout A

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
3 sets, 12, 10, 6 - 8 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2. Dumbbell Flys
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3. Weighted Chest Dip
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Upright Barbell Row▶
5. Upright Barbell Row
3 sets, 12, 10, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
6. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
7. Rope Tricep Extension
3 sets, 12, 10, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises

Wednesday - Workout B

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Leg Extensions demonstrationPlay Leg Extensions demonstration
1. Leg Extensions
3 sets, 15, 12, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
2. Barbell Squat
3 sets, 15, 12, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 15, 12, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4. Stiff-Legged Barbell Deadlift
3 sets, 15, 12, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
3 sets, 15, 12, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
3 sets, 20, 15, 15 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
7. Smith Machine Calf Raise
3 sets, 20, 15, 15 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises

Friday - Workout C

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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
1. Bent-Arm Dumbbell Pullover
3 sets, 12, 10, 6 - 8 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Underhand-Grip Lat Pulldown▶
3. Underhand-Grip Lat Pulldown
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4. Barbell Biceps Curl
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
5. Alternating Incline Dumbbell Biceps Curl
3 sets, 12, 10, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
6. Weighted Crunch
3 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
Hanging Straight Leg Raise▶
7. Hanging Straight Leg Raise
3 sets, 12, 10, 10 - 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises

Date Created: 4/24/2018, UTC


Last Updated: 6/4/2021, UTC

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