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 Gender Male & Female
  • Workout PDF Download 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.

21 Comments
Jerson
Posted on: Fri, 11/22/2019 - 21:21

Monday Tuesday Wednesday This routine and in Friday full body just some body weight and mobility work?you thinks this is good?for gain some muscle

Vaibhav
Posted on: Tue, 01/22/2019 - 05:03

Plz tell me what is drop set count an rep between drop set !! Any example?!

Sal Ali
Posted on: Sun, 08/19/2018 - 17:15

Can you plz explain the sets?

Eg flat dumbbell fly:
You do a warm up set of 15 reps

Then a min rest

Then you start with the max wieght which hits failure at 4 or 5ish rep and then drop the set by abt 30 to 40% and complete the rep to finish 8 reps

Rest a min

And repeat the last set once more

So a total of 3 sets

Thts my understanding. Is tht right?

Aditya
Posted on: Sun, 05/20/2018 - 00:35

Hello - I am not clear with drop set , for example for first exercise it says single drop sets 2 x6-8, so does that mean I do the first set in drop set and do 6-8 reps and then drop the weight and do how many reps ? Or total 6-8 including after drop weight as well. Please help

Craig Donnelly
Posted on: Thu, 05/10/2018 - 10:03

So do we drop set on every exercise ? And how many times

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JoshEngland
Posted on: Thu, 05/10/2018 - 13:41

Hi Craig,

Drop on the last set of each exercise. Single drops or double drops are indicated on the tables.

Hope this helps!

Angel
Posted on: Mon, 11/13/2017 - 17:49

So counting both the warm-up and work sets, we are performing a total of 4 sets per exercise, but we only perform a drop set at the end of the second work set right?

Thanks!

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JoshEngland
Posted on: Tue, 11/14/2017 - 08:37

Hi Angel,

Yes, that is correct.

Hope this helps!

Jerson
Posted on: Sat, 11/23/2019 - 07:49

Hi men question can I do this routine Monday Tuesday Wednesday an Thursday off and a full workout on Friday?pkeas hope can help my thank you

Jonathan
Posted on: Sun, 11/05/2017 - 21:51

Since running this routine twice per week may be too much, thoughts on this routine then an upper/lower split? I.e. Sat-Upper, Sun-Lower, Mon-Rest, then into this routine for 3 straight days. Thanks!

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JoshEngland
Posted on: Mon, 11/06/2017 - 08:59

Hi Jonathan,

Sure that could be a fine option if you're looking to hit every body part twice a week. Just pay attention to your body and how well you're recovering between workouts.

Hope this helps!

Jonathan
Posted on: Mon, 11/06/2017 - 09:23

At this point in my lifting career, I feel hitting each body part twice is needed for gaining as much hypertrophy as possible. Thank you for taking the time to respond.

Case_83
Posted on: Mon, 08/14/2017 - 05:57

Thank you for this sweet workout!
It truly feels like a great workout. Going on my 2nd week now.
The way things are split are also very interesting and practical.

All the best,
PJ

Anand shah
Posted on: Sat, 07/15/2017 - 15:10

should we do dropset in both working set or only in last working set?

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JoshEngland
Posted on: Mon, 07/17/2017 - 09:23

Hi Anand,

Traditionally drop sets are performed on the last set of an exercise.

Hope this helps!

Anand shah
Posted on: Tue, 07/18/2017 - 13:46

thank you brother

Mustafa
Posted on: Sun, 06/25/2017 - 16:25

Hello Can you explain to me what Drope sit single and Double

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JoshEngland
Posted on: Mon, 06/26/2017 - 09:57

Hi Mustafa,

A drop single will be you removing 30-50% of the weight you used for your set and performing another set right after. For a double drop, you'll do that twice.

Hope this helps!

Roger Rock Lockridge
Posted on: Tue, 04/18/2017 - 14:39

Thanks as always to M&S for publishing my new workout program. The drop sets are intense but the efforts will be rewarded if you try this. Let me know how it goes for you.

Naveen
Posted on: Mon, 04/24/2017 - 06:00

Thanks for the superb combination of workouts. I need little knowledge on weights. Foe Example I can lift max 30Kgs with 6-8 reps for incline bench press. Keeping this in mind can you suggest how much can I go for warm-up sets and for the sets.

Andrea
Posted on: Tue, 01/02/2018 - 03:27

Usually the warm-up set is done with a weight that is the 70% of your maximum. In your case you should warm-up with 21kg