3/7 Method: Strength Machine Only

DOWNLOADS/VIEWS: 5/1775

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This machine-based advanced strength training program is a follow-up to a previously published program from Jefit with a similar name for intermediate level gym-goers.

The 3/7 Method is a strength program that gained popularity a few years ago. There are multiple scientific research studies that back up the unique method of programming that this routine follows.

The goal is to test the efficacy of a new strength training method on strength gain, hypertrophy, and neuromuscular fatigability. The new training protocol (3/7 method) consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets using brief rest intervals (15-seconds).

The original study repeated the 5 sets three times for each exercise before resting 3-minutes in between each group of sets.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1 7 exercises, 27 mins

Machine Leg Extension	5x3,4,5,6,7 reps	rest: 15s
Machine Seated Leg Curl	5x3,4,5,6,7 reps	rest: 15s
Cable Front Lat Pulldown (Close Grip)	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Machine Shoulder Press	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s
Machine Tricep Extension	5x3,4,5,6,7 reps	rest: 15s

Workout 2 6 exercises, 23 mins

Machine Leg Press	5x3,4,5,6,7 reps	rest: 15s
Machine Seated Row	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Machine Deltoid Raise	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s
Machine Tricep Extension	5x3,4,5,6,7 reps	rest: 15s

Workout 3 7 exercises, 38 mins

Machine Leg Extension	5x3,4,5,6,7 reps	rest: 15s
Machine Seated Leg Curl	5x33,4,5,6,7 reps	rest: 15s
Cable Front Lat Pulldown (Close Grip)	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Machine Deltoid Raise	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s
Machine Tricep Extension	5x3,4,5,6,7 reps	rest: 15s