High Volume, High Intensity 3 Day Muscle Workout

Google Sheet Workout Export

By Roger “Rock” Lockridge

Experience Intermediate (2-3 years)
Time 58 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Incline Bench Press

See Exercise Notes

3 sets12 reps60s
2.Dumbbell Flyes

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3 sets12 reps60s
3.Weighted Chest Dip

See Exercise Notes

3 sets12 reps60s
4.Dumbbell Lateral Raise

See Exercise Notes

3 sets12 reps60s
5.Barbell Upright Row

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3 sets12 reps60s
6.Barbell Lying Triceps Extension (Skullcrusher)

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3 sets12 reps60s
7.Rope Cable Triceps Extension

See Exercise Notes

3 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Leg Extensions

See Exercise Notes

3 sets15 reps60s
2.Barbell Back Squat
3 sets15 reps60s
3.45 Degree Leg Press

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3 sets15 reps60s
4.Stiff-Legged Barbell Deadlift

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3 sets15 reps60s
5.Lying Leg Curls

See Exercise Notes

3 sets15 reps60s
6.Seated Calf Raise Machine

See Exercise Notes

3 sets20 reps60s
7.Smith Machine Calf Raise

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3 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bent-Arm Dumbbell Pullover

See Exercise Notes

3 sets12 reps60s
2.Bent Over Barbell Row

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3 sets12 reps60s
3.Underhand-Grip Lat Pulldown

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3 sets12 reps60s
4.Barbell Biceps Curl

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3 sets12 reps60s
5.Alternating Incline Dumbbell Biceps Curl

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3 sets12 reps60s
6.Weighted Crunch

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3 sets12 reps60s
7.Hanging Straight Leg Raise

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3 sets12 reps60s

Date Created: 4/24/2018, UTC


Last Updated: 10/29/2021, UTC





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