{"id":93,"date":"2025-04-27T17:54:07","date_gmt":"2025-04-27T17:54:07","guid":{"rendered":"https:\/\/fitmia.fi\/?p=93"},"modified":"2026-04-16T11:12:14","modified_gmt":"2026-04-16T11:12:14","slug":"37-method","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=93","title":{"rendered":"Workout Plan for the 3\/7 Method"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Important Note Before You Start<\/strong> with 3\/7 Method<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<br>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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With this method, you train each muscle group three times a week, which is quite intense \u2014 even once per week can often be enough.<br><strong>This is a great example of introducing variety into your workouts.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Based on my knowledge, I would recommend using this method after at least <strong>five years of consistent training experience<\/strong>.<br>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 \ud83d\ude0a<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-683x1024.jpg\" alt=\"\" class=\"wp-image-94 lazyload\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;width:374px;height:auto\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-683x1024.jpg 683w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-200x300.jpg 200w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-768x1152.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1024x1536.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1365x2048.jpg 1365w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-scaled.jpg 1707w\" data-sizes=\"(max-width: 683px) 100vw, 683px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This is just one example of how a training session could be structured \u2014 there are countless other ways and options! I won\u2019t 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3\/7 Method Basics<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sets and Reps<\/strong>: 5 sets per exercise \u2014 3, 4, 5, 6, and 7 reps (5 \u00d7 3\u20137 reps)<\/li>\n\n\n\n<li><strong>Rest Between Sets<\/strong>: 15 seconds<\/li>\n\n\n\n<li><strong>Rest After All 5 Sets<\/strong>: 3 minutes<\/li>\n\n\n\n<li><strong>Load<\/strong>: 70% of your 1-repetition maximum (1-RM)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Weekly Workout Plan<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout 1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Estimated Time<\/strong>: 30 minutes<br><strong>Exercises<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hack Squat (machine or free weights)<\/li>\n\n\n\n<li>Machine Leg Extension<\/li>\n\n\n\n<li>Lat Pulldown (cable machine)<\/li>\n\n\n\n<li>Barbell Bench Press<\/li>\n\n\n\n<li>Machine Deltoid Press<\/li>\n\n\n\n<li>Biceps Curl (machine)<\/li>\n\n\n\n<li>Cable Triceps Extension<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Estimated Time<\/strong>: 30 minutes<br><strong>Exercises<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Machine Leg Extension<\/li>\n\n\n\n<li>Machine Seated Leg Curl<\/li>\n\n\n\n<li>Dumbbell Seated Row<\/li>\n\n\n\n<li>Machine Bench Press<\/li>\n\n\n\n<li>Smith Machine Shoulder Press<\/li>\n\n\n\n<li>Dumbbell Biceps Curl<\/li>\n\n\n\n<li>Dumbbell Skull Crusher<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Estimated Time<\/strong>: 30 minutes<br><strong>Exercises<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hack Squat<\/li>\n\n\n\n<li>Machine Seated Leg Curl<\/li>\n\n\n\n<li>Cable Lat Pulldown<\/li>\n\n\n\n<li>Barbell Bench Press<\/li>\n\n\n\n<li>Dumbbell Lateral Raise<\/li>\n\n\n\n<li>Biceps Curl (machine)<\/li>\n\n\n\n<li>Cable Triceps Extension<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Off Days: Core Workouts<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On your off days, focus on strengthening your core. Here are a few effective <strong>core exercises<\/strong> you can incorporate into your routine:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Planks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Hold a plank position (forearms on the ground, body straight) for 30\u201360 seconds.<\/li>\n\n\n\n<li>Focus on keeping your core engaged and your hips level.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Russian Twists<\/strong>\n<ul class=\"wp-block-list\">\n<li>Sit on the floor, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.<\/li>\n\n\n\n<li>Perform 3 sets of 20 twists (10 per side).<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Leg Raises<\/strong>\n<ul class=\"wp-block-list\">\n<li>Lie on your back and slowly raise your legs towards the ceiling, then lower them back down without touching the floor.<\/li>\n\n\n\n<li>Perform 3 sets of 12\u201315 reps.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bicycle Crunches<\/strong>\n<ul class=\"wp-block-list\">\n<li>Lie on your back, lift your legs and alternate bringing your opposite elbow to your opposite knee, simulating a &#8220;bicycle&#8221; motion.<\/li>\n\n\n\n<li>Perform 3 sets of 20\u201325 reps.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dead Bugs<\/strong>\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n\n\n\n<li>Perform 3 sets of 10\u201312 reps per side.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Mountain Climbers<\/strong>\n<ul class=\"wp-block-list\">\n<li>In a push-up position, quickly alternate driving your knees toward your chest, as if you were &#8220;climbing.&#8221;<\/li>\n\n\n\n<li>Perform 3 sets of 30 seconds at a moderate pace.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2728<\/strong><strong> Tip:<\/strong><br>Focus on controlled movements, proper breathing, and consistent effort. The 3\/7 method is a powerful tool for building strength and adding intensity \u2014 but technique always comes first.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Photo 1: Photo by <a href=\"https:\/\/unsplash.com\/@samuelgirven?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Samuel Girven<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/dumbbells-on-floor-VJ2s0c20qCo?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Photo 2: Photo by <a href=\"https:\/\/unsplash.com\/@victorfreitas?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Victor Freitas<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/man-holding-black-barbell-hOuJYX2K5DA?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1024x683.jpg\" alt=\"\" class=\"wp-image-95 lazyload\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1024x683.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-300x200.jpg 300w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-768x512.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1536x1024.jpg 1536w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-2048x1365.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Important Note Before You Start with 3\/7 Method First of all, I want to emphasize that if you are a [&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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[219],"tags":[63,66,64,69,62,67,68,60,65,61],"class_list":["post-93","post","type-post","status-publish","format-standard","hentry","category-training-information","tag-37method","tag-coretraining","tag-exercisevariation","tag-fitnessjourney","tag-fitnessmotivation","tag-hypertrophytraining","tag-injuryprevention-progressiveoverload","tag-strengthtraining","tag-trainingtips","tag-workoutroutine"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/93","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=93"}],"version-history":[{"count":4,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/93\/revisions"}],"predecessor-version":[{"id":109,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/93\/revisions\/109"}],"wp:attachment":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=93"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=93"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}