Fortified Body Gym
This is a modified variation of the 3/7 method, a high-volume, metabolically driven training protocol, has demonstrated effectiveness in increasing both strength and muscle mass. Here's a simplified guide:
- Choose an exercise, such as bicep curls or bench press.
- Perform 5 sets with approximately 70% of your one-repetition maximum (1-RM).
- Begin with 3 reps, followed by a 15-second rest. Then, perform 4 reps, followed by another 15-second rest. Continue with 5 reps, 6 reps, and a final set of 7 reps, resting for 15 seconds between each set.
- Rest for 3 minutes after completing all sets.
- Repeat the entire process three times for a comprehensive workout session
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3, 4, 5, 6, 7 @ 65 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Back Squat
3, 4, 5, 6, 7 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Back Squat
3, 4, 5, 6, 7 @ 65 %
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 @ 65 %
B1
Bench Press
3, 4, 5, 6, 7 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Bench Press
3, 4, 5, 6, 7 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Shoulder Press
3 x 10
D2
Plate Front Raise
3 x 20
E
Leg Throws
4 x 20
A1
Deadlift
3, 4, 5, 6, 7 @ 65 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Deadlift
3, 4, 5, 6, 7 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Deadlift
3, 4, 5, 6, 7 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Hip Thrust
3 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 @ 65 %
B1
Inverted Row
3, 4, 5, 6, 7 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Inverted Row
3, 4, 5, 6, 7 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Lat Pulldown
3 x 10
D2
Barbell Bicep Curl
3 x 10
E
Suitcase + Bottoms Up KB Carry
4 x 20
