5 Set 3 Day Variable Strength Routine

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.