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5 Set 3 Day Variable Strength Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

48 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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, cha

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Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

48 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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, cha

Show More

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
7 sets10, 5, 5, 5, 5, 5, 20 reps60s
10 warm up reps, 5 working sets, 1 Variable Set
2. Seated Barbell Military Press6 sets5, 5, 5, 5, 5, 20 reps60s
5 working sets, 1 Variable Set
3A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets5 reps60s
5 working sets, 1 Variable Set
3B. Dumbbell Shrug
Dumbbell Shrug
5 sets10 reps60s
4. Cable Tricep Extension
Cable Tricep Extension
4 sets10, 10, 10, 20 reps60s
5 working sets, 1 Variable Set

Wednesday - Workout B

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ExerciseSetsRepsRestNotes
1A. Barbell Deadlift4 sets5, 3, 2, 1 reps60s
1B. Pull-up4 sets10 reps60s
2. One-Arm Bent-Over Dumbbell Row6 sets5, 5, 5, 5, 5, 20 reps60s
5 working sets, 1 Variable Set
3. Close-Grip Underhand Lat Pulldown
Close-Grip Underhand Lat Pulldown
6 sets5, 5, 5, 5, 5, 20 reps60s
5 working sets, 1 Variable Set
4. Barbell Biceps Curl
Barbell Biceps Curl
6 sets5, 5, 5, 5, 5, 20 reps60s
5 working sets, 1 Variable Set

Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Squat7 sets10, 5, 5, 5, 5, 5, 20 reps60s
10 warm up reps, 5 working sets, 1 Variable Set
2. Dumbbell Lunges
Dumbbell Lunges
6 sets5, 5, 5, 5, 5, 20 reps60s
5 working sets, 1 Variable Set
3. Weighted Crunch4 sets10, 10, 10, 20 reps60s
Last set is variable set, use no weight

Date Created: 4/11/18, 5:36 PM


Last Updated: 9/12/20, 9:36 PM

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