Strength Machine 3/7 Method
Bulking
Intermediate
Machine strength
Plan Details
The Strength Machine 3/7 Method routine by JefitTeam 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
Workout 1
Est. 31 min
10 exercises
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 Seated 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
Machine Bench Press
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
Preacher Curl Machine
5 Sets x 3,4,5,6,7 Reps
Machine Tricep Extension
5 Sets x 3,4,5,6,7 Reps
Day 2
Workout 2
Est. 31 min
10 exercises
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 Seated 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
Machine Bench Press
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
Preacher Curl Machine
5 Sets x 3,4,5,6,7 Reps
Machine Tricep Extension
5 Sets x 3,4,5,6,7 Reps
Day 3
Workout 3
Est. 31 min
10 exercises
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 Seated 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
Machine Bench Press
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
Preacher Curl Machine
5 Sets x 3,4,5,6,7 Reps
Machine Tricep Extension
5 Sets x 3,4,5,6,7 Reps
