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4-5 Day 3 Protocol Intensity Workout

By Roger “Rock” Lockridge

Experience
Intermediate (2-3 years)
Time
67 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine,
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 on the set, and then reduce (or drop) the weight so that you can continue until failure once more

Rest Pause Set Protocol - Reach failure on the set, then take 10-15 seconds before resuming the exercise once more until failure. 

Forced Reps Protocol - Reach failure on the set, and then with the aid of a spotter, get the weight to the top of the rep and resist the weight all the way down. Continue until you can no longer control the weight on the way down.


For the particularly ambitious, this workout includes an optional arms day. Regardless of whether you perform this day or not, this workout is perfect for intermediate lifters looking to up the intensity and their muscle mass.

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Monday - Chest and Abs

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 15, 10, 6 - 8 reps, (rest 60s)
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Dumbbell Fly On Incline Bench
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use forced set protocol
Show Alternative Exercises
Cable Crossovers (upper chest)
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
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Decline Sit Up demonstrationPlay Decline Sit Up demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Legs

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
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One Leg 45 Degree Leg Press
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises
Machine Hack Squat
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Cable Hamstring Curl demonstrationPlay Standing Cable Hamstring Curl demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
One Leg Seated Calf Raise demonstrationPlay One Leg Seated Calf Raise demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises

Thursday - Back

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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 15, 10, 6 - 8 reps, (rest 60s)
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Seated Cable Row
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Barbell Wide Grip Upright Row
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use forced set protocol
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises

Friday - Shoulders

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 15, 10, 6 - 8 reps, (rest 60s)
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Cable Lateral Raise
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Saturday - Arms (Optional)

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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 15, 10, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use forced rep protocol
Show Alternative Exercises

No media available

3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Cable Supine Curl demonstrationPlay Cable Supine Curl demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use rest pause protocol
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
3 sets, 15, 10, 8 - 10 reps, (rest 60s)
Last set use drop set protocol
Show Alternative Exercises

Date Created: 4/23/2018, UTC


Last Updated: 6/4/2021, UTC

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