Free personalized workout plan

3 Day Drop Set Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

68 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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

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Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

68 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

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

Week 1


Day 1 - Push Day

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ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets10 - 15, 10 - 15, 6 - 8, 6 - 8 reps60s
Single Drop Set
2. Hammer Strength Bench Press
Hammer Strength Bench Press
2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Double drop set
3. Dumbbell Flys
Dumbbell Flys
2 - 3 sets15, 6 - 8, 6 - 8 reps60s
Single drop set
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Single drop set
5. Upright Barbell Row
Upright Barbell Row
2 - 3 sets15, 10, 10 reps60s
Double drop set
6. Dumbbell One Arm Triceps Extension (on bench)
Dumbbell One Arm Triceps Extension (on bench)
2 - 3 sets15, 10, 10 reps60s
Single drop set
7. Rope Tricep Extension2 - 3 sets15, 10, 10 reps60s
Double drop set

Day 2 - Pull Day

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift2 - 4 sets10 - 15, 10 - 15, 6 - 8, 6 - 8 reps60s
Single drop set
2. One-Arm Bent-Over Dumbbell Row2 - 3 sets15, 6 - 8, 6 - 8 reps60s
Double drop set
3. Bent-Arm Dumbbell Pullover2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Double drop set
4. Wide-Grip Lat Pulldown2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Single drop set
5. Barbell Biceps Curl
Barbell Biceps Curl
2 - 3 sets15, 10, 10 reps60s
Double drop set
6. One-Arm Dumbbell Preacher Curl2 - 3 sets15, 10, 10 reps60s
Single drop set
7. Barbell Shrug2 - 3 sets15, 10, 10 reps60s
Double drop set

Day 3 - Leg Day

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ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press2 - 3 sets15, 6 - 8, 6 - 8 reps60s
Single drop set
2. Machine Hack Squat
Machine Hack Squat
2 - 4 sets10 - 15, 10 - 15, 6 - 8, 6 - 8 reps60s
Single drop set
3. Dumbbell Lunges
Dumbbell Lunges
2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Double drop set
4. Standing Cable Hamstring Curl2 - 3 sets15, 8 - 10, 8 - 10 reps60s
Single drop set
5. Lying Leg Curls2 - 3 sets15, 10, 10 reps60s
Double drop set
6. Seated Calf Raise Machine
Seated Calf Raise Machine
2 - 3 sets15, 10, 10 reps60s
Double drop set
7. One Leg 45 Degree Calf Raise2 - 3 sets15, 10, 10 reps60s
Single drop set

Date Created: 4/9/18, 6:46 PM


Last Updated: 8/17/20, 4:38 PM

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