Weekly Linear Periodized 3/7 Method (Reducing Rep Variation): Training by Dan Bradley in TrainHeroic

Fortified Body Gym

Bodybuilding

Coach

Dan Bradley

The Linear Periodized 3/7 Method (Reducing Rep Variation) is a progressive adaptation of the classic 3/7 method. Instead of holding reps steady within the set, this version reduces reps across weeks while linearly increasing the load. The result is a built-in shift from hypertrophy stimulus to strength stimulus, all in one structured 4-week block.

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

$15

Get Weekly Linear Periodized 3/7 Method (Reducing Rep Variation)

Builds Muscle First

in the early weeks, the lighter loads paired with higher reps create longer time under tension and increase metabolic stress, two of the most important drivers of hypertrophy. This primes your muscles to grow before heavier loads are introduced.

Strengthens as You Progress

As the weeks go on, reps reduce and load increases. This ensures that your new muscle mass is not just for show, it becomes functional strength. The gradual jump from 60% to 75% 1RM teaches your body to recruit more motor units and lift heavier with confidence.

Prevents Plateaus

By combining hypertrophy (high-rep, lighter weight) with strength (low-rep, heavier weight), the method constantly changes the stimulus. This makes it harder for your body to adapt and stall, ensuring steady progress.

Sharpens Technique

Higher-rep work in the beginning reinforces good form while under control. Then, as the weights climb and reps reduce, you carry that movement quality into heavier lifts. This allows you to master technique under load, making you stronger and safer in the long term.

Delivers Fast Results

Instead of spending months on separate hypertrophy and strength blocks, this 4-week cycle combines them into one. By flowing directly from muscle building into strength building, you see noticeable gains in both size and power in just one month, making it one of the most efficient protocols you’ll ever try.

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 and keep you going longer, all through an app.

Sample Week

Week 1 of 4-week program

Monday

Lower Push Day

Loaded Squat Stretch

2 x 1:00

Back Squat

4, 5, 6, 7, 8 @ 60 %

Rest

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

Back Squat

4, 5, 6, 7, 8 @ 60 %

Rest

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

Back Squat

4, 5, 6, 7, 8 @ 60 %

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

4, 5, 6, 7, 8 @ 60 %

Rest

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

Bench Press

4, 5, 6, 7, 8 @ 60 %

Rest

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

Bench Press

4, 5, 6, 7, 8 @ 60 %

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

4, 5, 6, 7, 8 @ 60 %

Rest

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

Deadlift

4, 5, 6, 7, 8 @ 60 %

Rest

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

Deadlift

4, 5, 6, 7, 8 @ 60 %

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

4, 5, 6, 7, 8 @ 60 %

Rest

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

Inverted Row

4, 5, 6, 7, 8 @ 60 %

Rest

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

Inverted Row

4, 5, 6, 7, 8 @ 60 %

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

Start lighter. Grow bigger. Finish stronger

You don’t need a complicated plan, you need a smarter one. The Linear Periodised 3/7 Method is that plan: simple, progressive, and brutally effective.

Get Weekly Linear Periodized 3/7 Method (Reducing Rep Variation)

FAQs

1. How is this different from the classic 3/7 Method?

The classic 3/7 uses the same rep ladder (3–7 reps) every session at a fixed load. This version reduces reps and increases weight weekly, creating a built-in periodisation from hypertrophy → strength.

2. What weights should I start with?

Begin at 60% of your 1RM in Week 1. Each week, add ~5% until you reach 75% of 1RM by Week 4. This ensures gradual overload without burning out.

3. Who is this method best for?

It’s great for beginners and intermediates who need structure but don’t want overly complex programming. Advanced lifters can also use it as a focused 4-week strength-hypertrophy block.

4. How many times per week can I use it?

1 time per week per major lift (bench, squat, deadlift, Inverted Row) works best. Beyond that, recovery may suffer.

5. What kind of results can I expect?

Expect increased muscle size from the early high-rep weeks and noticeable strength gains by Week 4, thanks to the shift to heavier, lower-rep work.

6. Can I combine this with other training?

Yes. You can pair it with extra accessory lifts, conditioning, or mobility work. Just avoid overloading with too many extra heavy sets, since this method already delivers strong stimulus.

7. How long should I run this method?

Each cycle runs 4 weeks. After finishing, you can either repeat with slightly heavier starting weights or switch to another program to keep progress moving.

8. Why reduce reps instead of keeping them the same?

Reducing reps while increasing load provides linear periodisation—a proven approach to strength and hypertrophy. It prevents stagnation and lets you peak without overtraining.