3/7 Strength Protocol

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day advanced strength training protocol called the 3/7 Method. It is actually a newer type of training methodology that is backed by multiple research studies.

The idea is to perform this routine 3x/week for 8-12 weeks while working your legs and core on the off days. Try using 70% of your 1-RM for these exercises and adjust the load from there.

One study published in the European Journal of Physiology in 2019, showed positive outcomes with this method of training. The study looked at elbow flexor strength using 70% of 1-RM.

In that study, the training methodology (3/7 Method), consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets. They used a brief inter-set rest intervals (15-seconds). It was repeated two times after 150-seconds of recovery and compared to a method consisting of eight sets of six repetitions with an inter-set rest interval of 150-seconds (8 × 6 method). Subjects trained two times per week for 12-weeks.

Study Conclusion: The 3/7 method provided a better stimulus for strength gain and muscle hypertrophy compared to a traditional 8 × 6 training method. The workout sessions also took much longer to finish for the 8x6 format.

**IMPORTANT**

After you finish five sets of an exercise (using 3,4,5,6 & 7 repetitions). YOU MUST rest for 3-minutes before moving to the next round of 5 sets. There is only 15-seconds rest between each of the 5 sets though.

The idea behind the 3/7 Method is to build muscle strength and hypertrophy in less time time compared to more traditional strength training programs.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3

Workout 1: Free Weights 12 exercises, 37 mins

Barbell Bent-Over Row	5x3,4,5,6,7 reps	rest: 15s
Barbell Bent-Over Row	5x3,4,5,6,7 reps	rest: 15s
Barbell Bent-Over Row	5x3,4,5,6,7 reps	rest: 15s
Barbell Bench Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Bench Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Bench Press	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Lateral Raise	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Lateral Raise	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Lateral Raise	5x3,4,5,6,7 reps	rest: 15s
Barbell Curl	5x3,4,5,6,7 reps	rest: 15s
Barbell Curl	5x3,4,5,6,7 reps	rest: 15s
Barbell Curl	5x3,4,5,6,7 reps	rest: 15s

Workout 2: Free Weights 12 exercises, 38 mins

Cable Seated Row	5x3,4,5,6,7 reps	rest: 15s
Cable Seated Row	5x3,4,5,6,7 reps	rest: 15s
Cable Seated Row	5x3,4,5,6,7 reps	rest: 15s
Barbell Incline Bench Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Incline Bench Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Incline Bench Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Push Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Push Press	5x3,4,5,6,7 reps	rest: 15s
Barbell Push Press	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Seated Curl	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Seated Curl	5x3,4,5,6,7 reps	rest: 15s
Dumbbell Seated Curl	5x3,4,5,6,7 reps	rest: 15s

Workout 3: Strength Machine 12 exercises, 37 mins

T Bar Row	5x3,4,5,6,7 reps	rest: 15s
T Bar Row	5x3,4,5,6,7 reps	rest: 15s
T Bar Row	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Machine Bench Press	5x3,4,5,6,7 reps	rest: 15s
Leverage Shoulder Press	5x3,4,5,6,7 reps	rest: 15s
Leverage Shoulder Press	5x3,4,5,6,7 reps	rest: 15s
Leverage Shoulder Press	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s
Preacher Curl Machine	5x3,4,5,6,7 reps	rest: 15s