5 Set 3 Day Variable Strength Routine

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 39 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press

See Exercise Notes

7 sets20 reps60s
2.Seated Barbell Military Press

See Exercise Notes

6 sets20 reps60s

Circuit #3 - 5 rounds

Rest 60s between rounds

3A.Dumbbell Lateral Raise

See Exercise Notes

5 rounds5 reps0s
3B.Dumbbell Shrug
5 rounds10 reps60s
4.Cable Tricep Extension

See Exercise Notes

4 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Deadlift
4 rounds5 reps0s
1B.Pull-up
4 rounds10 reps60s
2.One-Arm Bent-Over Dumbbell Row

See Exercise Notes

6 sets20 reps60s
3.Close-Grip Underhand Lat Pulldown

See Exercise Notes

6 sets20 reps60s
4.Barbell Biceps Curl

See Exercise Notes

6 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

7 sets20 reps60s
2.Dumbbell Lunges

See Exercise Notes

6 sets20 reps60s
3.Weighted Crunch

See Exercise Notes

4 sets20 reps60s

Date Created: 4/11/2018, UTC


Last Updated: 12/5/2021, UTC





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