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Hypertrophy - The 3/7 Method (4 days)

Fortified Body Gym

Strength & Conditioning

Coach

Dan Bradley

The 3/7 Training Method is a hypertrophy-focused training protocol that blends the principles of cluster sets and ladder progression to create a brutal, efficient muscle-building stimulus. It is a high-volume, metabolically driven training protocol, which has demonstrated effectiveness in increasing both strength and muscle mass. It was designed to maximize muscle fatigue and metabolic stress, which are key drivers of muscle growth.

At its core, it is a single extended set made up of 5 mini-sets, with reps increasing while the load and rest remain fixed.

The 3/7 method was popularized by Jean-Pierre Egger, a Swiss strength coach and former Olympic shot putter, who used it with elite athletes including Olympic champion Werner Günthör. It gained renewed attention through strength circles in France and later, globally through online fitness communities.

$15

Get Hypertrophy - The 3/7 Method (4 days)

1. Rapid Fatigue & Mechanical Tension

The 3/7 structure generates intense fatigue in a short time, with progressively increasing reps and minimal rest. This combination creates high mechanical tension—a key driver of muscle growth—by forcing your muscles to contract harder under load, even as they tire. The result: more muscle fiber recruitment and accelerated hypertrophy.

2. Boosts Time Under Tension.

With 28 total reps and limited rest, your muscles remain under load far longer than in a traditional set. This prolonged time under tension increases metabolic stress and cellular fatigue, both essential signals for muscle building.

3. Breaks Plateaus

Stuck in a rut? The 3/7 method is a powerful plateau-breaker. Its unique structure challenges your muscles differently from standard set-rep schemes, introducing new stress to reignite growth and progress.

4. Simple, Adaptable, Scalable.

The method is easy to implement and adaptable to nearly any exercise. Whether you're using machines, cables, or dumbbells, the 3/7 approach can be scaled to your fitness level by adjusting the exercise, load or rep targets.

5. It has Been Scientifically Tested!

A 2020 study published in the Journal of Strength and Conditioning Research examined the 3/7 method and found it to be more effective in producing muscular hypertrophy compared to traditional set structures (e.g., 3x10), especially when training volume was equated. The study showed greater metabolic stress and muscle activation, particularly in trained individuals.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell // Power Rack // Weight Plates // Lat Pulldown // Kettlebell // Dumbbells

Recommended

Calf Raise Machine

Sample Week

Week 1 of 4-week program

Monday

Lower Push Day

Loaded Squat Stretch

2 x 1:00

Back Squat

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Back Squat

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Back Squat

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Bulgarian Split Squat

3 x 20

Seated Calf Raise

3 x 20

Rest

3 x 1:30

Weight Plate Sit Up

4 x 20

Rest

3 x 1:00

Tuesday

Upper body Push Day

Standing Snow Angels

2 x 10

Bench Press

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Bench Press

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Bench Press

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Shoulder Press

3 x 10

Plate Front Raise

3 x 10

Rest

3 x 1:30

Leg Throws

4 x 20

Rest

3 x 1:00

Thursday

Lower Body Pull Day

Romanian Deadlift

2 x 10

Deadlift

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Deadlift

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Deadlift

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Hip Thrust

3 x 10

Lying Leg Curl

3 x 10

Rest

3 x 1:30

V-Ups

4 x 20

Rest

3 x 1:00

Friday

Upper Body Pull Day

T,Y,W & L Shoulder Prep

Inverted Row

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Inverted Row

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Inverted Row

3, 4, 5, 6, 7 @ 70 %

Rest

0:15, 0:15, 0:15, 0:15, 3:00

Wide Grip Lat Pulll Down

3 x 10

Barbell Bicep Curl

3 x 10

Rest

3 x 1:30

Ab Wheel

3 x 10

Rest

1 x 1:00

Coach

More from Fortified Body Gym

Dan Bradley

Our Founder and Head Trainer, Dan Bradley, has more than 20 years experience in the fitness industry as well as working with professional athletes. He holds a Bachelor of Exercise Sports Science, Diploma of Sport and Certificate IV in Fitness.

More stimulus. Less fluff. Big results.

Looking to build muscle faster, save time, and break plateaus? The 3/7 Method delivers. It combines science-backed principles—mechanical tension, time under tension, and metabolic stress—into one brutally effective set. Don’t train longer, train smarter.

Get Hypertrophy - The 3/7 Method (4 days)

FAQs

1. Can beginners use the 3/7 method?

The true 3/7 method better suited for intermediate to advanced lifters. Beginners should master form and basic programming first, however a modified reduced percentage structure may work for some beginners.

2. What happens if I fail before finishing the ladder?

That’s okay! Record how far you got and aim to beat it next time—progressive overload still applies.

3. Should I increase the weight each week?

Only if you can complete all 28 reps without compromising form. Progress comes from consistency and challenge. Ideally you should not increase by more than 2.5%

4. How should I warm up before a 3/7 set?

As with all strength training methods you should always slowly build to your working weight. The goal is to prime the nervous system, activate the target muscles, and groove the movement pattern. This helps reduce injury risk and improves performance in the working set.

5. Is the 3/7 method good for fat loss?

While it’s primarily designed for muscle growth, it can support fat loss by increasing overall metabolic demand. The short rest periods and high muscle fatigue elevate your heart rate and calorie burn, combined with the post exercise "after burn" makes it a useful tool for fat loss.