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5 Set 3 Day Variable Strength Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Flat Bench, Barbell, Vertical Bench, Rope Cable Machine, Straight Bar Attachment, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.

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Workout Overview


Day 1 - Monday - Workout A

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
7 sets, 20 reps, (rest 60s)
10 warm up reps, 5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
6 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 5 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday - Workout B

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
6 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Underhand Lat Pulldown demonstrationPlay Close-Grip Underhand Lat Pulldown demonstration
6 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Workout C

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
7 sets, 20 reps, (rest 60s)
10 warm up reps, 5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
6 sets, 20 reps, (rest 60s)
5 working sets, 1 Variable Set
Time between exercises: 60s
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4 sets, 20 reps, (rest 60s)
Last set is variable set, use no weight
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/11/2018, UTC


Last Updated: 10/26/2021, UTC

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