3 Day Max Volume Workout for Muscle Growth

By Roger “Rock” Lockridge

	Advanced (3+ years)
	90 minutes/day \| 3 days/week
	Build Muscle
	Barbell, Flat Bench, Steps, Bodyweight, Squat Rack, Dips (Parallel) Bar, 2 x Dumbbell, Seated Calf Raise Machine, Pull up bar, Back Hyperextension Bench, 1 x Dumbbell, Incline Bench, Other Show More

Average Exertion

Average Cardio Intensity

This 3 day full body workout is designed for maximum volume to ensure every muscle is stimulated for maximum muscle growth. Each day includes a variety of exercises that hit muscles all over the body so that by weeks end every muscle is properly stimulated for maximum muscle growth. This workout will help advanced lifters push their limits and break past any stalls in their muscle growth progress.

Description

Week 1 Overview

Day 1:

Monday - Workout 1

Day 2:

Rest

Day 3:

Wednesday - Workout 2

Day 4:

Rest

Day 5:

Friday - Workout 3

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout 1

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
2.Bent Over Barbell Row	3 sets	8-12 reps	60s
3.Barbell Bench Press	3 sets	8-12 reps	60s
4.Standing Calf Raises	3 sets	8-12 reps	60s
5.Crunches	3 sets	8-12 reps	60s
6.Barbell Back Squat	3 sets	8-12 reps	60s
7.Barbell Full Squat	3 sets	8-12 reps	60s
8.Barbell Romanian Deadlift	3 sets	8-12 reps	60s
9.Barbell Biceps Curl	3 sets	8-12 reps	60s
10.Barbell French Press	3 sets	8-12 reps	60s

Day 3 - Wednesday - Workout 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	12 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	3 sets	12 reps	60s
3.Tricep Dips	3 sets	12 reps	60s
4.Standing Alternating Dumbbell Curls See Exercise Notes	3 sets	12 reps	60s
5.Seated Calf Raise Machine	3 sets	12 reps	60s
6.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	12 reps	60s
7.Pull-up	3 sets	12 reps	60s
8.Barbell Front Squat	3 sets	12 reps	60s
9.Hyperextension	3 sets	12 reps	60s
10.Dumbbell Lunges	3 sets	12 reps	60s
11.Hanging Straight Leg Raise	3 sets	12 reps	60s

Day 5 - Friday - Workout 3

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	8-12 reps	60s
2.One-Arm Bent-Over Dumbbell Row	3 sets	8-12 reps	60s
3.Barbell Upright Row	2 sets	12 reps	60s
4.Barbell Incline Bench Press	3 sets	8-12 reps	60s
5.Standing Calf Raises	3 sets	12 reps	60s
6.Barbell Front Squat	2 sets	12 reps	60s
7.Bodyweight Nordic Hamstring Curl	3 sets	8-12 reps	60s
8.Sit Up	3 sets	12 reps	60s
9.Dumbbell Lunges	2 sets	8-12 reps	60s
10.Barbell Lying Triceps Extension (Skullcrusher)	2 sets	8 reps	60s
11.One-Arm Dumbbell Concentration Curl	3 sets	8-12 reps	60s

Date Created: 4/12/2018, UTC

Last Updated: 7/12/2021, UTC

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