3/7 Strength Training Method

Plan Details

The 3/7 Strength Training Method routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

This machine-based, beginner, strength training program is a follow-up to a previously published pro... Read More

This machine-based, beginner, 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 using 3 repetitions per set. The good news is you won't have to get up and leave the equipment. All of the sets (a total of 15 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 Together, MICHAEL WOOD, CSCS Jefit