3 Day Drop Set Workout

By Roger “Rock” Lockridge

	Intermediate (2-3 years)
	59 minutes/day \| 3 days/week
	Build Muscle, Gain Strength
	2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Flat Bench, Barbell, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Preacher Curl Bench, 45 Degree Leg Press Machine, Machine, Ankle Cuff Attachment, Lying Leg Curl Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 3 day push/pull/leg workout routine utilizes drop sets to build muscle and strength. Drop sets entail performing an exercise until failure, then reducing (or dropping) the weight so that you can continue the exercise and reach failure once more. A regular drop set means dropping the weight once, and a two-drop set means dropping the weight twice.

Whether you are trying to increase your muscle mass, strength, or are trying to break through a plateau, this workout is perfect for intermediate lifters.

Description

Week 1 Overview

Day 1:

Day 1 - Push Day

Day 2:

Day 2 - Pull Day

Day 3:

Day 3 - Leg Day

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Push Day

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press See Exercise Notes	2-4 sets	10-15 reps	60s
2.Hammer Strength Bench Press See Exercise Notes	2-3 sets	15 reps	60s
3.Dumbbell Flyes See Exercise Notes	2-3 sets	15 reps	60s
4.Dumbbell Lateral Raise See Exercise Notes	2-3 sets	15 reps	60s
5.Barbell Upright Row See Exercise Notes	2-3 sets	15 reps	60s
6.Dumbbell One Arm Triceps Extension (on bench) See Exercise Notes	2-3 sets	15 reps	60s
7.Rope Cable Triceps Extension See Exercise Notes	2-3 sets	15 reps	60s

Day 2 - Pull Day

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	2-4 sets	10-15 reps	60s
2.One-Arm Bent-Over Dumbbell Row See Exercise Notes	2-3 sets	15 reps	60s
3.Bent-Arm Dumbbell Pullover See Exercise Notes	2-3 sets	15 reps	60s
4.Wide-Grip Lat Pulldown See Exercise Notes	2-3 sets	15 reps	60s
5.Barbell Biceps Curl See Exercise Notes	2-3 sets	15 reps	60s
6.One-Arm Dumbbell Preacher Curl See Exercise Notes	2-3 sets	15 reps	60s
7.Barbell Shrug See Exercise Notes	2-3 sets	15 reps	60s

Day 3 - Leg Day

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press See Exercise Notes	2-3 sets	15 reps	60s
2.Machine Hack Squat See Exercise Notes	2-4 sets	10-15 reps	60s
3.Dumbbell Lunges See Exercise Notes	2-3 sets	15 reps	60s
4.Standing Cable Hamstring Curl See Exercise Notes	2-3 sets	15 reps	60s
5.Lying Leg Curls See Exercise Notes	2-3 sets	15 reps	60s
6.Seated Calf Raise Machine See Exercise Notes	2-3 sets	15 reps	60s
7.One Leg 45 Degree Calf Raise See Exercise Notes	2-3 sets	15 reps	60s

Date Created: 4/9/2018, UTC

Last Updated: 10/25/2021, UTC

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