A
Loaded Squat Stretch
2 x 1:00
B1
Back Squat
3, 4, 5, 6, 7 @ 62.5 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Back Squat
3, 4, 5, 6, 7 @ 62.5 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Back Squat
3, 4, 5, 6, 7 @ 62.5 %
D2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
E1
Bulgarian Split Squat
3 x 20
E2
Seated Calf Raise
3 x 20
E3
Rest
3 x 1:30
F1
Weight Plate Sit Up
4 x 20
F2
Rest
3 x 1:00
A
Standing Snow Angels
2 x 10
B1
Bench Press
3, 4, 5, 6, 7 @ 62.5 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Bench Press
3, 4, 5, 6, 7 @ 62.5 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Bench Press
3, 4, 5, 6, 7 @ 62.5 %
D2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
E1
Shoulder Press
3 x 10
E2
Plate Front Raise
3 x 10
E3
Rest
3 x 1:30
F1
Leg Throws
4 x 20
F2
Rest
3 x 1:00
A
Romanian Deadlift
2 x 10
B1
Deadlift
3, 4, 5, 6, 7 @ 62.5 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Deadlift
3, 4, 5, 6, 7 @ 62.5 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Deadlift
3, 4, 5, 6, 7 @ 62.5 %
D2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
E1
Hip Thrust
3 x 10
E2
Lying Leg Curl
3 x 10
E3
Rest
3 x 1:30
F1
V-Ups
4 x 20
F2
Rest
3 x 1:00
A
T,Y,W & L Shoulder Prep
B1
Inverted Row
3, 4, 5, 6, 7 @ 62.5 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Inverted Row
3, 4, 5, 6, 7 @ 62.5 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Inverted Row
3, 4, 5, 6, 7 @ 62.5 %
D2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
E1
Wide Grip Lat Pulll Down
3 x 10
E2
Barbell Bicep Curl
3 x 10
E3
Rest
3 x 1:30
F1
Ab Wheel
3 x 10
F2
Rest
1 x 1:00
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)