3D Muscle: A 3 Day Drop Set Workout Program

3D Muscle: A 3 Day Drop Set Workout Program
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

Build Muscle
Split
Intermediate
4 weeks
3
45-60 minutes
Barbell, Cables, Dumbbells, Machines
Male & Female

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.

13 Comments+ Post Comment

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

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!

JoshEngland's picture
Posted Tue, 11/14/2017 - 08:37
JoshEngland

Hi Angel,

Yes, that is correct.

Hope this helps!

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

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!

JoshEngland's picture
Posted Mon, 11/06/2017 - 08:59
JoshEngland

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!

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

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.

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

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

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

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

JoshEngland's picture
Posted Mon, 07/17/2017 - 09:23
JoshEngland

Hi Anand,

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

Hope this helps!

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

thank you brother

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

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

JoshEngland's picture
Posted Mon, 06/26/2017 - 09:57
JoshEngland

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!

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

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.

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

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.