High Volume, High Intensity 3 Day Muscle Workout

By Roger “Rock” Lockridge

	Intermediate (2-3 years)
	58 minutes/day \| 3 days/week
	Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

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.

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 Incline Bench Press See Exercise Notes	3 sets	12 reps	60s
2.Dumbbell Flyes See Exercise Notes	3 sets	12 reps	60s
3.Weighted Chest Dip See Exercise Notes	3 sets	12 reps	60s
4.Dumbbell Lateral Raise See Exercise Notes	3 sets	12 reps	60s
5.Barbell Upright Row See Exercise Notes	3 sets	12 reps	60s
6.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	3 sets	12 reps	60s
7.Rope Cable Triceps Extension See Exercise Notes	3 sets	12 reps	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1.Leg Extensions See Exercise Notes	3 sets	15 reps	60s
2.Barbell Back Squat	3 sets	15 reps	60s
3.45 Degree Leg Press See Exercise Notes	3 sets	15 reps	60s
4.Stiff-Legged Barbell Deadlift See Exercise Notes	3 sets	15 reps	60s
5.Lying Leg Curls See Exercise Notes	3 sets	15 reps	60s
6.Seated Calf Raise Machine See Exercise Notes	3 sets	20 reps	60s
7.Smith Machine Calf Raise See Exercise Notes	3 sets	20 reps	60s

Day 5 - Friday - Workout C

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Exercise	Sets	Reps	Rest
1.Bent-Arm Dumbbell Pullover See Exercise Notes	3 sets	12 reps	60s
2.Bent Over Barbell Row See Exercise Notes	3 sets	12 reps	60s
3.Underhand-Grip Lat Pulldown See Exercise Notes	3 sets	12 reps	60s
4.Barbell Biceps Curl See Exercise Notes	3 sets	12 reps	60s
5.Alternating Incline Dumbbell Biceps Curl See Exercise Notes	3 sets	12 reps	60s
6.Weighted Crunch See Exercise Notes	3 sets	12 reps	60s
7.Hanging Straight Leg Raise See Exercise Notes	3 sets	12 reps	60s

Date Created: 4/24/2018, UTC

Last Updated: 10/29/2021, UTC

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