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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

Build Muscle

Equipment

Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Other, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Leg Extension Machine, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Smith Machine, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Weight Plate, Pull up bar, Bodyweight


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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

Day 1:

Monday - Workout A

Day 2:

Rest

Day 3:

Wednesday - Workout B

Day 4:

Rest

Day 5:

Friday - Workout C


Day 1 - 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 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2. Dumbbell Flyes
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3. Weighted Chest Dip
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4. Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
5. Barbell Upright Row
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
6. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
7. Rope Cable Triceps Extension
3 sets, 12 reps, (rest 60s)
Final set is to failure (within the rep range)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday - Workout B

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

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

Date Created: 4/24/2018, UTC


Last Updated: 10/29/2021, UTC

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