4-5 Day 3 Protocol Intensity Workout

By Roger “Rock” Lockridge

	Intermediate (2-3 years)
	58 minutes/day \| 5 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Weight Plate, Pec Fly/Rear Delt Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Decline Bench, Bodyweight, Squat Rack, 45 Degree Leg Press Machine, Machine, Ankle Cuff Attachment, Seated Calf Raise Machine, 1 x Dumbbell, Steps, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Bar, Back Hyperextension Bench, Single Grip Handle Strap, Tricep Rope Attachment, Lying Leg Curl Machine, Straight Bar Attachment, Rope Cable Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Chest and Abs

Day 2:

Tuesday - Legs

Day 3:

Rest

Day 4:

Thursday - Back

Day 5:

Friday - Shoulders

Day 6:

Saturday - Arms (Optional)

Day 7:

Rest

Day 1 - Monday - Chest and Abs

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	15 reps	60s
2.Incline Dumbbell Flye See Exercise Notes	3 sets	15 reps	60s
3.Weighted Bench Dip See Exercise Notes	3 sets	15 reps	60s
4.Pec Deck See Exercise Notes	3 sets	15 reps	60s
5.Cable Crossovers (upper chest)	3 sets	15 reps	60s
6.Decline Sit Up See Exercise Notes	3 sets	15 reps	60s
7.Lying Floor Leg Raise	3 sets	15 reps	60s

Day 2 - Tuesday - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	15 reps	60s
2.Single Leg 45 Degree Leg Press See Exercise Notes	3 sets	15 reps	60s
3.Machine Hack Squat See Exercise Notes	3 sets	15 reps	60s
4.Barbell Lunge	3 sets	15 reps	60s
5.Standing Cable Hamstring Curl	3 sets	15 reps	60s
6.One Leg Seated Calf Raise	3 sets	15 reps	60s
7.Standing One Leg Calf Raise With Dumbbell See Exercise Notes	3 sets	15 reps	60s

Day 4 - Thursday - Back

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Exercise	Sets	Reps	Rest
1.Bent-Arm Dumbbell Pullover	3 sets	15 reps	60s
2.Seated Cable Row See Exercise Notes	3 sets	15 reps	60s
3.Barbell Wide Grip Upright Row See Exercise Notes	3 sets	15 reps	60s
4.Bent Over Two-Dumbbell Row	3 sets	15 reps	60s
5.Straight-Arm Lat Pulldown See Exercise Notes	3 sets	15 reps	60s
6.Hyperextension See Exercise Notes	3 sets	15 reps	60s

Day 5 - Friday - Shoulders

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	15 reps	60s
2.Cable Lateral Raise See Exercise Notes	3 sets	15 reps	60s
3.Seated Lateral Raise See Exercise Notes	3 sets	15 reps	60s
4.Face Pull	3 sets	15 reps	60s
5.Bent Over Low Pulley Rear Delt Fly	3 sets	15 reps	60s
6.Dumbbell Shrug See Exercise Notes	3 sets	15 reps	60s
7.Lying Leg Curls	3 sets	15 reps	60s

Day 6 - Saturday - Arms (Optional)

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Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	3 sets	15 reps	60s
2.Barbell Close-Grip Bench Press See Exercise Notes	3 sets	15 reps	60s
3.Standing Alternating Dumbbell Curls See Exercise Notes	3 sets	15 reps	60s
4.Seated Dumbbell Overhead Triceps Extension	3 sets	15 reps	60s
5.Cable Supine Curl See Exercise Notes	3 sets	15 reps	60s
6.Rope Cable Triceps Extension See Exercise Notes	3 sets	15 reps	60s
7.Standing Hammer Curl	3 sets	15 reps	60s
8.Reverse Grip Triceps Pushdown See Exercise Notes	3 sets	15 reps	60s

Date Created: 4/23/2018, UTC

Last Updated: 10/1/2021, UTC

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