3D Muscle: A 3 Day Drop Set Workout Program

[01dragonslayer]

Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration4 weeks
• Days Per Week
  3
• Time Per Workout45-60 minutes
• Equipment Required
  Barbell, Cables, Dumbbells, Machines
• Target GenderMale & Female
• Workout PDFDownload Workout

Workout Description​

Intensity creates greatness.
To maximize the potential you have means you need to work with maximum intensity. This applies in life and the weight room.
A great way to master intensity with training is with drop sets.
For those of you unaware, drop sets require you to reduce the weight you’re using upon reaching failure so you can extend your set and perform more reps. A regular drop set requires you to reduce the weight once. A two-drop set calls for you to reduce the weight twice before your set is completed.
This three-day push/pull/legs routine is a great way for you to work with drop sets. It won’t just help you improve your individual muscle groups, it can also help you improve strength and function for the groups you’re training.
Give this a go and you’re sure to maximize your intensity and potential. For tips on how to perform the exercises, check out the M&S Exercise Guide.

Day 1​

Exercise	Warm up Sets	Work Sets	Intensity Method
1. Low Angle Incline Dumbbell Press	2x10-15	2x6-8	Single drop set
2. Flat Dumbbell Fly	1x15	2x6-8	Single drop set
3. Hammer Strength Chest Machine	1x15	2x8-10	Double drop set
4. Lateral Raise	1x15	2x8-10	Single drop set
5. Upright Row	1x15	2x10	Double drop set
6. Single Arm Overhead Extension	1x15	2x10	Single drop set
7. Rope Pressdown	1x15	2x10	Double drop set

Day 2​

Exercise	Warm up Sets	Work Sets	Intensity Method
1. Rack Deadlift	2x10-15	2x6-8	Single drop set
2. One Arm Row	1x15	2x6-8	Double drop set
3. Wide Grip Pulldown	1x15	2x8-10	Single drop set
4. Dumbbell Pullover	1x15	2x8-10	Double drop set
5. Barbell Curl	1x15	2x10	Double drop set
6. Single Arm Preacher Curl	1x15	2x10	Single drop set
7. Barbell Shrug	1x15	2x10	Double drop set

Day 3​

Exercise	Warm up Sets	Work Sets	Intensity Method
1. Hack Squat	2x10-15	2x6-8	Single drop set
2. Leg Press	1x15	2x6-8	Single drop set
3. Platform Lunge	1x15	2x8-10	Double drop set
4. Standing Leg Curl	1x15	2x8-10	Single drop set
5. Lying Leg Curl	1x15	2x10	Double drop set
6. Single Leg Calf Press	1x15	2x10	Single drop set
7. Seated Calf Raise	1x15	2x10	Double drop set

FAQs​

Who is this program for?​

Anyone looking to gain mass and strength. If you’re stuck in a plateau then I would suggest giving this a try as well.
If you’re dieting for a contest, then you can use this program until you start reducing calories and get close to show time.

How long do I rest between sets?​

1 minute between regular sets and 2 minutes after drop sets.

Can I do this routine twice a week?​

I wouldn’t recommend it if you’re new to drop sets because recovery is important. If you’re advanced then you can try, but if you have any red flags along the way, fall back.

How long should I do this program?​

I would say use it for at least four weeks but how long you go after that is up to you.