3/7 Method: Strength Machine Only
Bulking
Advanced
None
Plan Details
The 3/7 Method: Strength Machine Only routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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
Routine detail
Day 1
Workout 1
Est. 27 min
7 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
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 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. 23 min
6 exercises
Machine Leg Press
5 Sets x 3,4,5,6,7 Reps
Machine Seated Row
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
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. 39 min
7 exercises
Machine Leg Extension
5 Sets x 3,4,5,6,7 Reps
Machine Seated Leg Curl
5 Sets x 33,4,5,6,7 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
Preacher Curl Machine
5 Sets x 3,4,5,6,7 Reps
Machine Tricep Extension
5 Sets x 3,4,5,6,7 Reps
