3 Day Magic 8 Muscle Growth Workout

By Steve Shaw

	Intermediate (2-3 years)
	52 minutes/day \| 3 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Steps, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Single Grip Handle Strap, Seated Calf Raise Machine, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Loop Bands, Ab Wheel, Pull up bar, 1 x Dumbbell, Row Cable Machine, Triangle Lat/Low Row Attachment, EZ Bar, Tricep Rope Attachment, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

This 3 day workout uses ramping sets of 8 to maximize volume and intensity for optimal muscle growth. Each workout begins with compound lifts utilizing the magic 8 protocol. For this protocol, begin with 8 reps at about 50% of your 1RM. After that set, increase the weight to about 60% and perform 8 reps. Continue increasing the weight by 10% until you can no longer perform 8 reps. From there, do two drop sets with a 10% decrease from your 1RM, aiming for 8 reps once more. So if you failed to reach 8 reps at 80% 1RM, do one more set at 70% and another at 60% to finish off the exercise. Do so once more to finish the exercise. Performing this style of workout 3 times a week will surely provide the intensity and volume for any intermediate lifter to make significant gains.

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 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4-7 sets	8 reps	60s
2.Barbell Bench Press See Exercise Notes	2 sets	AMAP reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Incline Dumbbell Press	3 rounds	10 reps	0s
3B.Stretch Push Up (On Risers)	3 rounds	AMAP reps	0s
3C.Cable Crossovers (upper chest)	3 rounds	12-15 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Barbell Biceps Curl	3 rounds	8-10 reps	0s
4B.Cable One Arm Curl	3 rounds	10-12 reps	0s
4C.Alternate Hammer Curl	3 rounds	8-12 reps	60s
5.Seated Calf Raise Machine	5 sets	12-20 reps	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4-7 sets	8 reps	60s
2.Barbell Back Squat See Exercise Notes	2 sets	AMAP reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.45 Degree Leg Press	3 rounds	12-20 reps	0s
3B.Stiff-Legged Barbell Deadlift	3 rounds	6-12 reps	0s
3C.Lying Leg Curls	3 rounds	10-15 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing Barbell Military Press (AKA Overhead Press)	3 rounds	8-12 reps	0s
4B.Seated Dumbbell Shoulder Press	3 rounds	10 reps	0s
4C.Banded Bent Over Reverse Fly	3 rounds	10-15 reps	60s
5.Kneeling Ab Wheel	5 sets	10-12 reps	60s

Day 5 - Friday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4-7 sets	8 reps	60s
2.Barbell Deadlift See Exercise Notes	2 sets	1 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Pull-up	3 rounds	AMAP reps	0s
3B.One-Arm Bent-Over Dumbbell Row	3 rounds	10-12 reps	0s
3C.Seated Cable Row	3 rounds	10-12 reps	60s
4.Dumbbell Shrug	5 sets	10-15 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.EZ-Bar Skullcrusher	3 rounds	8-12 reps	0s
5B.Rope Cable Triceps Extension	3 rounds	10-15 reps	0s
5C.Weighted Triceps Dip	3 rounds	10-15 reps	60s

Date Created: 5/14/2018, UTC

Last Updated: 10/1/2021, UTC

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