{"id":126,"date":"2025-05-31T12:34:48","date_gmt":"2025-05-31T12:34:48","guid":{"rendered":"https:\/\/fitmia.fi\/?p=126"},"modified":"2026-04-16T11:10:08","modified_gmt":"2026-04-16T11:10:08","slug":"training-program","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=126","title":{"rendered":"Training Program based on Seven-to-Three (3\/7) Method"},"content":{"rendered":"\n<p><strong>Training Program based on Seven-to-Three (3\/7) Method<\/strong><\/p>\n\n\n\n<p><strong>\ud83d\udca1<\/strong><strong> Quick Reminder: The 3\/7 Method<\/strong><\/p>\n\n\n\n<p>One set consists of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 reps, 15 s rest<\/strong><\/li>\n\n\n\n<li><strong>4 reps, 15 s rest<\/strong><\/li>\n\n\n\n<li><strong>5 reps, 15 s rest<\/strong><\/li>\n\n\n\n<li><strong>6 reps, 15 s rest<\/strong><\/li>\n\n\n\n<li><strong>7 reps (no rest after)<\/strong><br>\u2192 Total: <strong>25 reps per set<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Perform <strong>2\u20133 sets per exercise<\/strong>, resting <strong>2\u20133 minutes<\/strong> between sets. Use a load of about <strong>70\u201380% of your 1RM<\/strong>. This training method is really intensive, so remember to focus on recovery as well.<\/p>\n\n\n\n<p>The study included three sets of the movement, so I took that into account in the main exercises of this program.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-1-1024x768.jpg\" alt=\"\" class=\"wp-image-121 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/><\/figure>\n\n\n\n<p><strong>\ud83d\uddd3<\/strong><strong> Weekly Plan \u2013 4 Training Days (e.g. Mon\u2013Tue, Thu\u2013Fri)<\/strong><\/p>\n\n\n\n<p><strong>\ud83d\udd39<\/strong><strong> Day 1 \u2013 Lower Body Strength &amp; Posterior Chain<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Stiff-Leg Deadlift 3\/7 x 2<\/li>\n\n\n\n<li>Walking Lunges with Dumbbells 3\/7 x 2<\/li>\n\n\n\n<li>Cable Crunch 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udd39<\/strong><strong> Day 2 \u2013 Chest, Shoulders, Triceps &amp; Core Stability<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bench Press 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Shoulder Press 3\/7 x 2<\/li>\n\n\n\n<li>Incline Press 3\/7 x 2<\/li>\n\n\n\n<li>Abs Roll Out 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udd39<\/strong><strong> Day 3 \u2013 Back, Lower Body &amp; Core<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deadlift 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Hamstring Curl 3\/7 x 2<\/li>\n\n\n\n<li>Overhead Squat 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udd39<\/strong><strong> Day 4 \u2013 Back, Biceps, Rear Delts<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bent-Over Row Barbell 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Lat Pulldown 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Face Pulls 3\/7 x 2<\/li>\n\n\n\n<li>Russian Twists 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p>Photo: Kuvaaja: Anush Gorak: <a href=\"https:\/\/www.pexels.com\/fi-fi\/kuva\/1229356\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.pexels.com\/fi-fi\/kuva\/1229356\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training Program based on Seven-to-Three (3\/7) Method \ud83d\udca1 Quick Reminder: The 3\/7 Method One set consists of: Perform 2\u20133 sets [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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