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Strength Machine 3/7 Method
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Strength Machine 3/7 Method routine by sgoddeyn is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This machine-based strength training program is a follow-up to a previously published program from Jefit with a similar name. 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. You will be asked to perform 5 sets for each exercise. The good news is you won't have to get up and leave the equipment. All of the sets (a total of 25 repetitions) should be done back-to-back with only 15-seconds rest between sets. Once the 5 sets are finished, rest 3-minutes and move to the next machine. Use approximately 70% of your 1-RM for each of these exercises. The original study repeated the 5 sets three times for each exercise before resting 3-minutes in between each group of sets. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Chest and Cardio
Est. 132 min
10 exercises
Machine Bench Press
5 Sets x 3,4,5,6,7 Reps
Machine Fly
5 Sets x 3,4,5,6,7 Reps
Machine Incline Chest Press
3 Sets x 3,4,567 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Crunch
4 Sets x 10 Reps
Push-Up (Close Hand)
5 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Abs and Arms
Est. 59 min
15 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Abdominal
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 3,4,5,6,7 Reps
Machine Tricep Extension
5 Sets x 3,4,5,6,7 Reps
Tricep Press
5 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Back, Shoulder, Legs
Est. 128 min
13 exercises
Calf Extension
5 Sets x 3,4,5,6,7 Reps
Machine Leg Extension
5 Sets x 3,4,5,6,7 Reps
Machine Seated Leg Curl
5 Sets x 3,4,5,6,7 Reps
Machine Leg Press
5 Sets x 3,4,5,6,7 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 3,4,5,6,7 Reps
Machine Iso Lateral High Row
5 Sets x 3,4,5,6,7 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 3,4,5,6,7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 3,4,5,6,7 Reps
Machine Deltoid Raise
5 Sets x 3,4,5,6,7 Reps
Machine Shoulder Press
5 Sets x 3,4,5,6,7 Reps
Rear Deltoid on Fly
5 Sets x 3,4,5,6,7 Reps
Treadmill Running
1 Set
