Free personalized workout plan

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
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
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 sets, 12, 10, 8 - 10 reps, (rest 60s)
Final set is to failure (within the rep range)
Show Alternative Exercises
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
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
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
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
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
3 sets, 15, 12, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
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
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
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
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
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
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
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 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
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
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
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
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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