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5 Set 3 Day Variable Strength Routine
| 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 IntensityAverage Exertion |
| 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
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 |
Day 1 - Monday - Workout A
Scroll to top  7 sets, 20 reps, (rest 60s) 10 warm up reps, 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
 6 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
Circuit  5 sets, 5 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
Show Alternative Exercises |
 4 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
Day 3 - Wednesday - Workout B
Scroll to topShow Alternative Exercises |
Show Alternative Exercises |
 6 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
 6 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
 6 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
Day 5 - Friday - Workout C
Scroll to top 7 sets, 20 reps, (rest 60s) 10 warm up reps, 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
 6 sets, 20 reps, (rest 60s) 5 working sets, 1 Variable Set Time between exercises: 60s Show Alternative Exercises |
 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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