Free personalized workout plan

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

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Male

Days per week

3 days

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

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press3 sets12, 10, 6 - 8 reps60s
Final set is to failure (within the rep range)
2. Dumbbell Flys
Dumbbell Flys
3 sets121 - 12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
3. Weighted Chest Dip3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
5. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 10 - 12 reps60s
Final set is to failure (within the rep range)
6. Barbell Lying Triceps Extension (Skullcrusher)3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
7. Rope Tricep Extension3 sets12, 10, 10 - 12 reps60s
Final set is to failure (within the rep range)

Wednesday - Workout B

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ExerciseSetsRepsRestNotes
1. Leg Extensions3 sets15, 12, 10 - 12 reps60s
Final set is to failure (within the rep range)
2. Barbell Squat3 sets15, 12, 10 - 12 reps60s
3. 45 Degree Leg Press3 sets15, 12, 12 reps60s
Final set is to failure (within the rep range)
4. Stiff-Legged Barbell Deadlift3 sets15, 12, 10 - 12 reps60s
Final set is to failure (within the rep range)
5. Lying Leg Curls3 sets15, 12, 10 - 12 reps60s
Final set is to failure (within the rep range)
6. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets20, 15, 15 reps60s
Final set is to failure (within the rep range)
7. Smith Machine Calf Raise3 sets20, 15, 15 reps60s
Final set is to failure (within the rep range)

Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Bent-Arm Dumbbell Pullover3 sets12, 10, 6 - 8 reps60s
Final set is to failure (within the rep range)
2. Bent Over Barbell Row3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
3. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
4. Barbell Biceps Curl
Barbell Biceps Curl
3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
5. Alternating Incline Dumbbell Biceps Curl3 sets12, 10, 10 - 12 reps60s
Final set is to failure (within the rep range)
6. Weighted Crunch3 sets12, 10, 8 - 10 reps60s
Final set is to failure (within the rep range)
7. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets12, 10, 10 - 12 reps60s
Final set is to failure (within the rep range)

Date Created: 4/24/18, 12:24 AM


Last Updated: 9/12/20, 9:35 PM

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