Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, 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
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
Plz tell me what is drop set count an rep between drop set !! Any example?!
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?
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
So do we drop set on every exercise ? And how many times
Hi Craig,
Drop on the last set of each exercise. Single drops or double drops are indicated on the tables.
Hope this helps!
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!
Hi Angel,
Yes, that is correct.
Hope this helps!
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
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!
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!
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.
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
should we do dropset in both working set or only in last working set?
Hi Anand,
Traditionally drop sets are performed on the last set of an exercise.
Hope this helps!
thank you brother
Hello Can you explain to me what Drope sit single and Double
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!
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.
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.
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