Fortified Body Gym
The 3/7 method represents a scientifically proven high-volume, metabolism-boosting training regimen proven to enhance strength and muscle growth. This program is a form of cluster training where there are micro rest periods within each set.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3, 4, 5, 6, 7 @ 70 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Back Squat
3, 4, 5, 6, 7 @ 70 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Back Squat
3, 4, 5, 6, 7 @ 70 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Bulgarian Split Squat
3 x 20
D2
Seated Calf Raise
3 x 20
E
Weight Plate Sit Up
4 x 20
A1
Rest
0:15, 0:15, 0:15, 0:15, 3:00
A2
Bench Press
3, 4, 5, 6, 7 @ 70 %
B1
Bench Press
3, 4, 5, 6, 7 @ 70 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Bench Press
3, 4, 5, 6, 7 @ 70 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Shoulder Press
4 x 10
D2
Plate Front Raise
3 x 20
E
Leg Throws
4 x 20
A1
Deadlift
3, 4, 5, 6, 7 @ 70 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Deadlift
3, 4, 5, 6, 7 @ 70 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Deadlift
3, 4, 5, 6, 7 @ 70 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Hip Thrust
4 x 10
D2
Calf Raise
3 x 20
E
V-Ups
4 x 20
A1
Rest
0:15, 0:15, 0:15, 0:15, 3:00
A2
Inverted Row
3, 4, 5, 6, 7 @ 70 %
B1
Inverted Row
3, 4, 5, 6, 7 @ 70 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Inverted Row
3, 4, 5, 6, 7 @ 70 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D
Lat Pulldown
4 x 10
E
Barbell Bicep Curl
4 x 10
F
Suitcase + Bottoms Up KB Carry
4 x 20
