3-5-7-9 Strength Training Protocol

3-5-7-9 Strength & Hypertrophy Program

3,5,7,9 Training Protocol The 3,5,7,9 method is a time-efficient training approach that delivers 80% of the strength and hypertrophy gains in half the time. A structured rep progression with only 15 seconds of rest between sets, making timing and discipline the key focus. This short rest period keeps the intensity high, maximising muscle stimulus while keeping workouts short and effective. Whether you're time-poor, a beginner, or experienced lifter, this method is a great way to build strength.

Upper Body Program

You can pick any 6-7 upper body exercises you enjoy. If you want some ideas and direction, try this routine: Reps 3-5-7-9 w/ 15 sec REST between sets 1. Lat Pull Down 2. Incline DB Chest Press 3. Plate Loaded Chest Press 4. T-Bar Row 5. BB Shoulder Press 6. Tricep Rope Pull Down

Lower Body Program

You can pick any 6-7 lower body exercises you enjoy. If you want some ideas and direction, try this routine: Reps 3-5-7-9 w/ 15 sec REST between sets 1. Belt Squat 2. Leg Press 3. Hip Thrust / Glute Bridge 4. Laying Leg Curl 5. Reverse Lunges 6. Calf Raise