High Volume, High Intensity 3 Day Muscle Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

67 minutes

Genders

Male

Goals

Build Muscle (Male)

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 mu

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Rest

Day 3: Wednesday - Workout B

Day 4: Rest

Day 5: Friday - Workout C

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	12, 10, 6 - 8 reps	60s	Final set is to failure (within the rep range)
2. Dumbbell Flys ▶	3 sets	121 - 12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
3. Weighted Chest Dip Weighted Dips by Coaching With Clark	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
4. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
5. Upright Barbell Row ▶	3 sets	12, 10, 10 - 12 reps	60s	Final set is to failure (within the rep range)
6. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
7. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	12, 10, 10 - 12 reps	60s	Final set is to failure (within the rep range)

Wednesday - Workout B

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Exercise	Sets	Reps	Rest	Notes
1. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	15, 12, 10 - 12 reps	60s	Final set is to failure (within the rep range)
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15, 12, 10 - 12 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15, 12, 12 reps	60s	Final set is to failure (within the rep range)
4. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	15, 12, 10 - 12 reps	60s	Final set is to failure (within the rep range)
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	15, 12, 10 - 12 reps	60s	Final set is to failure (within the rep range)
6. Seated Calf Raise Machine ▶	3 sets	20, 15, 15 reps	60s	Final set is to failure (within the rep range)
7. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	20, 15, 15 reps	60s	Final set is to failure (within the rep range)

Friday - Workout C

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Exercise	Sets	Reps	Rest	Notes
1. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	12, 10, 6 - 8 reps	60s	Final set is to failure (within the rep range)
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
3. Underhand-Grip Lat Pulldown ▶	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
4. Barbell Biceps Curl ▶	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
5. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 10 - 12 reps	60s	Final set is to failure (within the rep range)
6. Weighted Crunch Abs Exercises - Weighted Crunches by TheAbsExercises	3 sets	12, 10, 8 - 10 reps	60s	Final set is to failure (within the rep range)
7. Hanging Straight Leg Raise ▶	3 sets	12, 10, 10 - 12 reps	60s	Final set is to failure (within the rep range)