Hypertrophy - Modified 3/7 Progressive Load Method (4 days): Training by Dan Bradley in TrainHeroic

Fortified Body Gym

Bodybuilding

Coach

Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

$15

Get Hypertrophy - Modified 3/7 Progressive Load Method (4 days)

1. Beginner-Friendly Entry Point

Starting at 62.5% 1RM keeps loads manageable while still stimulating growth. Great for beginners or returning lifters.

2. Built-In Progressive Overload

Each week increases the load slightly, allowing steady, safe gains without burnout—removing the guesswork.

3. Maximizes Mechanical Tension

The structure builds mechanical tension, one of the most powerful signals for muscle growth, while pushing your limits safely.

4. Efficient and Time-Saving

A single 3/7 set packs the punch of multiple traditional sets. Ideal for busy schedules or as an intense finisher.

5. Mental and Muscular Resilience

The increasing reps and short rest periods build focus, grit, and muscular endurance—perfect for toughening up your training.

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.

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 @ 62.5 %

Rest

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

Back Squat

3, 4, 5, 6, 7 @ 62.5 %

Rest

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

Back Squat

3, 4, 5, 6, 7 @ 62.5 %

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 @ 62.5 %

Rest

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

Bench Press

3, 4, 5, 6, 7 @ 62.5 %

Rest

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

Bench Press

3, 4, 5, 6, 7 @ 62.5 %

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 @ 62.5 %

Rest

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

Deadlift

3, 4, 5, 6, 7 @ 62.5 %

Rest

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

Deadlift

3, 4, 5, 6, 7 @ 62.5 %

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 @ 62.5 %

Rest

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

Inverted Row

3, 4, 5, 6, 7 @ 62.5 %

Rest

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

Inverted Row

3, 4, 5, 6, 7 @ 62.5 %

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

Climb Reps. Add Load. Build Muscle.

The Modified 3/7 Progressive Load Method is simple, structured, and incredibly effective. Whether you're a beginner, time-poor lifter, or someone who needs a new growth stimulus—this method gives you everything you need to progress safely and efficiently.

Get Hypertrophy - Modified 3/7 Progressive Load Method (4 days)