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3 Day Drop Set Workout

By Roger “Rock” Lockridge

Experience
Intermediate (2-3 years)
Time
51 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Flat Bench, Barbell, 1 x Dumbbell, Rope Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Preacher Curl Bench, 45 Degree Leg Press Machine, Machine, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Lying Leg Curl Machine, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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. 

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Day 1 - Push Day

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
2-4 sets, 10-15 reps, (rest 60s)
Single Drop Set
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
2. Hammer Strength Bench Press
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3. Dumbbell Flyes
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
5. Barbell Upright Row
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Triceps Extension (on bench) demonstrationPlay Dumbbell One Arm Triceps Extension (on bench) demonstration
6. Dumbbell One Arm Triceps Extension (on bench)
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
7. Rope Tricep Extension
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Pull Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
2-4 sets, 10-15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
2. One-Arm Bent-Over Dumbbell Row
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3. Bent-Arm Dumbbell Pullover
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4. Wide-Grip Lat Pulldown
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
One-Arm Dumbbell Preacher Curl demonstrationPlay One-Arm Dumbbell Preacher Curl demonstration
6. One-Arm Dumbbell Preacher Curl
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
7. Barbell Shrug
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Leg Day

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1. 45 Degree Leg Press
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat▶
2. Machine Hack Squat
2-4 sets, 10-15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3. Dumbbell Lunges
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Standing Cable Hamstring Curl demonstrationPlay Standing Cable Hamstring Curl demonstration
4. Standing Cable Hamstring Curl
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
2-3 sets, 15 reps, (rest 60s)
Double drop set
Time between exercises: 60s
Show Alternative Exercises
One Leg 45 Degree Calf Raise demonstrationPlay One Leg 45 Degree Calf Raise demonstration
7. One Leg 45 Degree Calf Raise
2-3 sets, 15 reps, (rest 60s)
Single drop set
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/9/2018, UTC


Last Updated: 10/1/2021, UTC

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