Training Program based on Seven-to-Three (3/7) Method
💡 Quick Reminder: The 3/7 Method
One set consists of:
- 3 reps, 15 s rest
- 4 reps, 15 s rest
- 5 reps, 15 s rest
- 6 reps, 15 s rest
- 7 reps (no rest after)
→ Total: 25 reps per set
Perform 2–3 sets per exercise, resting 2–3 minutes between sets. Use a load of about 70–80% of your 1RM. This training method is really intensive, so remember to focus on recovery as well.
The study included three sets of the movement, so I took that into account in the main exercises of this program.
🗓 Weekly Plan – 4 Training Days (e.g. Mon–Tue, Thu–Fri)
🔹 Day 1 – Lower Body Strength & Posterior Chain
- Squat 3/7 x 2–3
- Stiff-Leg Deadlift 3/7 x 2
- Walking Lunges with Dumbbells 3/7 x 2
- Cable Crunch 3/7 x 2
🔹 Day 2 – Chest, Shoulders, Triceps & Core Stability
- Bench Press 3/7 x 2–3
- Shoulder Press 3/7 x 2
- Incline Press 3/7 x 2
- Abs Roll Out 3/7 x 2
🔹 Day 3 – Back, Lower Body & Core
- Deadlift 3/7 x 2–3
- Hamstring Curl 3/7 x 2
- Overhead Squat 3/7 x 2
🔹 Day 4 – Back, Biceps, Rear Delts
- Bent-Over Row Barbell 3/7 x 2–3
- Lat Pulldown 3/7 x 2–3
- Face Pulls 3/7 x 2
- Russian Twists 3/7 x 2
Photo: Kuvaaja: Anush Gorak: https://www.pexels.com/fi-fi/kuva/1229356/