3 Day Beginner Muscle Foundation Full Body Workout

Google Sheet Workout Export

By Brad Borland

Experience Intermediate (2-3 years)
Time 63 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

If you want to become a more advanced lifter, its important to build your foundation with the basics. This program does just that. This 3 day workout focuses on the primary compound lifts for a routine that is manageable, achievable, and gives you every tool to move forward onto more advanced techniques once you master the exercises here. Building serious muscle takes patience, but mastering this workout will save beginning lifters a lot of time that might have been wasted by trying a workout too advanced too soon.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets12 reps60s
2.Pull-up
4 sets12 reps60s
3.Barbell Back Squat
4 sets12 reps60s
4.Lying Leg Curls
3 sets6-12 reps60s
5.Standing Dumbbell Press
3 sets6-12 reps60s
6.Floor Crunch (legs on bench)
3 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Incline Dumbbell Press
4 sets12 reps60s
2.Barbell Deadlift
4 sets12 reps60s
3.Weighted Chest Dip
4 sets12 reps60s
4.Barbell Biceps Curl
4 sets12 reps60s
5.Barbell Romanian Deadlift
4 sets12 reps60s
6.Standing Calf Raises
4 sets12 reps60s
7.Lying Floor Leg Raise
3 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press
4 sets12 reps60s
2.Bent Over Barbell Row
4 sets12 reps60s
3.Standing Barbell Military Press (AKA Overhead Press)
4 sets12 reps60s
4.Barbell Front Squat
4 sets12 reps60s
5.Dumbbell Lunges
3 sets6-12 reps60s
6.Seated Calf Raise Machine
4 sets12 reps60s
7.Bicycle Crunch
3 sets20 reps60s

Date Created: 5/12/2018, UTC


Last Updated: 7/12/2021, UTC





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