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

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Average Exertion

Average Cardio Intensity

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

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Rest

Day 3: Wednesday - Workout B

Day 4: Rest

Day 5: Friday - Workout C

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	7 sets	10, 5, 5, 5, 5, 5, 20 reps	60s	10 warm up reps, 5 working sets, 1 Variable Set
2. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	6 sets	5, 5, 5, 5, 5, 20 reps	60s	5 working sets, 1 Variable Set
3A. Dumbbell Lateral Raise ▶	5 sets	5 reps	60s	5 working sets, 1 Variable Set
3B. Dumbbell Shrug ▶	5 sets	10 reps	60s
4. Cable Tricep Extension ▶	4 sets	10, 10, 10, 20 reps	60s	5 working sets, 1 Variable Set

Wednesday - Workout B

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	5, 3, 2, 1 reps	60s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	60s
2. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	6 sets	5, 5, 5, 5, 5, 20 reps	60s	5 working sets, 1 Variable Set
3. Close-Grip Underhand Lat Pulldown ▶	6 sets	5, 5, 5, 5, 5, 20 reps	60s	5 working sets, 1 Variable Set
4. Barbell Biceps Curl ▶	6 sets	5, 5, 5, 5, 5, 20 reps	60s	5 working sets, 1 Variable Set

Friday - Workout C

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	7 sets	10, 5, 5, 5, 5, 5, 20 reps	60s	10 warm up reps, 5 working sets, 1 Variable Set
2. Dumbbell Lunges ▶	6 sets	5, 5, 5, 5, 5, 20 reps	60s	5 working sets, 1 Variable Set
3. Weighted Crunch Abs Exercises - Weighted Crunches by TheAbsExercises	4 sets	10, 10, 10, 20 reps	60s	Last set is variable set, use no weight