Free personalized workout plan

4-5 Day 3 Protocol Intensity Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

67 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4-5 day workout utilizes 3 different protocols on final sets to maximize intensity and muscle growth. The three protocols used in this workout are as follows: Drop Set Protocol - Reach failure o

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

67 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Description

This 4-5 day workout utilizes 3 different protocols on final sets to maximize intensity and muscle growth. The three protocols used in this workout are as follows: Drop Set Protocol - Reach failure o

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Monday - Chest and Abs

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets15, 10, 6 - 8 reps60s
2. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
3. Weighted Bench Dip3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol
4. Pec Dec3 sets15, 10, 8 - 10 reps60s
Last set use forced set protocol
5. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets15, 10, 8 - 10 reps60s
6. Decline Sit Up
Decline Sit Up
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
7. Lying Floor Leg Raise3 sets15, 10, 8 - 10 reps60s

Tuesday - Legs

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ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets15, 10, 8 - 10 reps60s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol
3. Machine Hack Squat
Machine Hack Squat
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
4. Barbell Lunge3 sets15, 10, 8 - 10 reps60s
5. Standing Cable Hamstring Curl3 sets15, 10, 8 - 10 reps60s
6. One Leg Seated Calf Raise3 sets15, 10, 8 - 10 reps60s
7. Standing One Leg Calf Raise With Dumbbell3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol

Thursday - Back

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ExerciseSetsRepsRestNotes
1. Bent-Arm Dumbbell Pullover3 sets15, 10, 6 - 8 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
3. Barbell Wide Grip Upright Row
Barbell Wide Grip Upright Row
3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol
4. Bent Over Two-Dumbbell Row3 sets15, 10, 8 - 10 reps60s
5. Straight-Arm Pulldown3 sets15, 10, 8 - 10 reps60s
Last set use forced set protocol
6. Hyperextension
Hyperextension
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol

Friday - Shoulders

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets15, 10, 6 - 8 reps60s
2. Cable Lateral Raise
Cable Lateral Raise
3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol
3. Seated Lateral Raise3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
4. Face Pull
Face Pull
3 sets15, 10, 8 - 10 reps60s
5. Bent Over Low Pulley Rear Delt Fly3 sets15, 10, 8 - 10 reps60s
6. Dumbbell Shrug
Dumbbell Shrug
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
7. Lying Leg Curls3 sets15, 10, 8 - 10 reps60s

Saturday - Arms (Optional)

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ExerciseSetsRepsRestNotes
1. Barbell Biceps Curl
Barbell Biceps Curl
3 sets15, 10, 6 - 8 reps60s
2. Close-Grip Bench Press
Close-Grip Bench Press
3 sets15, 10, 8 - 10 reps60s
Last set use forced rep protocol
3. Dumbbell Curl

No media available

3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
4. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 sets15, 10, 8 - 10 reps60s
5. Cable Supine Curl
Cable Supine Curl
3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol
6. Rope Tricep Extension3 sets15, 10, 8 - 10 reps60s
Last set use rest pause protocol
7. Standing Hammer Curl3 sets15, 10, 8 - 10 reps60s
8. Reverse Grip Triceps Pushdown3 sets15, 10, 8 - 10 reps60s
Last set use drop set protocol

Date Created: 4/23/18, 11:47 PM


Last Updated: 9/12/20, 9:37 PM

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