Important Note Before You Start with 3/7 Method
First of all, I want to emphasize that if you are a beginner or not very familiar with these exercises, I highly recommend seeking professional guidance before starting.
It is essential to perform all exercises with proper form to avoid injuries, accidents, or other issues. Staying safe and preventing overuse injuries should always be a top priority.
With this method, you train each muscle group three times a week, which is quite intense — even once per week can often be enough.
This is a great example of introducing variety into your workouts.
Based on my knowledge, I would recommend using this method after at least five years of consistent training experience.
Of course, everyone is free to make their own choices, and no harm is done if you want to try it earlier. However, having a solid training foundation beforehand will help you get the best results. Proper nutrition and enough rest are also worth mentioning every time when it is talk about the results 😊
This is just one example of how a training session could be structured — there are countless other ways and options! I won’t go into detail about technique and instructions here, but rather assume that the movements are already familiar. This program can be used as inspiration for your own workouts.
3/7 Method Basics
- Sets and Reps: 5 sets per exercise — 3, 4, 5, 6, and 7 reps (5 × 3–7 reps)
- Rest Between Sets: 15 seconds
- Rest After All 5 Sets: 3 minutes
- Load: 70% of your 1-repetition maximum (1-RM)
Weekly Workout Plan
Workout 1
Estimated Time: 30 minutes
Exercises:
- Hack Squat (machine or free weights)
- Machine Leg Extension
- Lat Pulldown (cable machine)
- Barbell Bench Press
- Machine Deltoid Press
- Biceps Curl (machine)
- Cable Triceps Extension
Workout 2
Estimated Time: 30 minutes
Exercises:
- Machine Leg Extension
- Machine Seated Leg Curl
- Dumbbell Seated Row
- Machine Bench Press
- Smith Machine Shoulder Press
- Dumbbell Biceps Curl
- Dumbbell Skull Crusher
Workout 3
Estimated Time: 30 minutes
Exercises:
- Hack Squat
- Machine Seated Leg Curl
- Cable Lat Pulldown
- Barbell Bench Press
- Dumbbell Lateral Raise
- Biceps Curl (machine)
- Cable Triceps Extension
Off Days: Core Workouts
On your off days, focus on strengthening your core. Here are a few effective core exercises you can incorporate into your routine:
- Planks
- Hold a plank position (forearms on the ground, body straight) for 30–60 seconds.
- Focus on keeping your core engaged and your hips level.
- Russian Twists
- Sit on the floor, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.
- Perform 3 sets of 20 twists (10 per side).
- Leg Raises
- Lie on your back and slowly raise your legs towards the ceiling, then lower them back down without touching the floor.
- Perform 3 sets of 12–15 reps.
- Bicycle Crunches
- Lie on your back, lift your legs and alternate bringing your opposite elbow to your opposite knee, simulating a “bicycle” motion.
- Perform 3 sets of 20–25 reps.
- Dead Bugs
- Lie on your back, extend your arms to the ceiling, and alternate extending opposite arm and leg while keeping your lower back pressed to the floor.
- Perform 3 sets of 10–12 reps per side.
- Mountain Climbers
- In a push-up position, quickly alternate driving your knees toward your chest, as if you were “climbing.”
- Perform 3 sets of 30 seconds at a moderate pace.
✨ Tip:
Focus on controlled movements, proper breathing, and consistent effort. The 3/7 method is a powerful tool for building strength and adding intensity — but technique always comes first.
Photo 1: Photo by Samuel Girven on Unsplash
Photo 2: Photo by Victor Freitas on Unsplash
