Free personalized workout plan

5 Set 3 Day Variable Strength Routine

By mywrkouts.com

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 3 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength
Equipment
Barbell, Cable, Dumbbell, Other, Pull up bar
Description

This 3 day routine uses a variable rep technique after 5 working sets in order to stimulate muscle growth and strength improvements. After performing 5 working sets, your last set will be 20 reps, changing technique each 5 reps. The rep technique breakdown is as follows: 

 Reps 1-5 - Super fast, but controlled

Reps 6-10 - Super slow - 5/5/5 tempo

Reps 11-15 - Partial - 1/4 reps

Reps 16-20 - Regular


On the first 5 reps, perform each rep as quickly as possible, while under control. On the second 5 reps, perform each rep with 5 seconds in each portion (5 seconds flexing, 5 seconds fully flexed, 5 seconds on the way down). On the 3rd 5 reps, perform 1/4 rep in the most difficult range for you. For example, if you were bench pressing, bring the bar down to your chest, lift it up 1/4 of the way up, then back down (assuming that is the most difficult range for you). The last 5 reps you perform as you normally would.

With variable rep techniques this routine is sure to overload your muscles and instigate gains in both strength and muscle mass.

Show More

Workout Overview

Week 1


Monday - Workout A

Scroll to top

ExerciseSetsRepsRest
1. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration

10 warm up reps, 5 working sets, 1 Variable Set
710
5
5
5
5
5
20
60s
2. Seated Barbell Military Press
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration

5 working sets, 1 Variable Set
65
5
5
5
5
20
60s
Circuit3A. Dumbbell Lateral Raise
Dumbbell Lateral Raise

5 working sets, 1 Variable Set
5560s
3B. Dumbbell Shrug
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
51060s
4. Cable Tricep Extension
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration

5 working sets, 1 Variable Set
410
10
10
20
60s

Friday - Workout C

Scroll to top

ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

10 warm up reps, 5 working sets, 1 Variable Set
710
5
5
5
5
5
20
60s
2. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration

5 working sets, 1 Variable Set
65
5
5
5
5
20
60s
3. Weighted Crunch
Weighted Crunch demonstrationPlay Weighted Crunch demonstration

Last set is variable set, use no weight
410
10
10
20
60s

Date Created: 4/11/2018, UTC


Last Updated: 4/18/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.