The 3/7 protocol is a system that’s great to swap in from time to time. You can swap this set and rep scheme into your current workout without issue.
The basics are, use a weight that is about 70% of your one-rep max. You will do a total of 5 sets. You start with 3 reps and increase one rep per set, all the way to 7 reps. Only rest 15 seconds between sets. You can use this set and rep scheme for almost every exercise in your workout, though I wouldn’t use it for abs as it probably wouldn’t be challenging enough.
SET 1 – 3 Reps
SET 2 – 4 Reps
SET 3 – 5 Reps
SET 4 – 6 Reps
SET 5 – 7 Reps
That’s all you really need to know. You can also REVERSE this system so it becomes the 7/3 system with similar results and it’s a great way to add more variety to your workouts.
See the 3/7 study here
https://www.researchgate.net/publication/303980879_Effect_of_a_strength_training_method_characterized_by_an_incremental_number_of_repetitions_across_sets_and_a_very_short_rest_interval
See the 7/3 study here
https://www.researchgate.net/publication/318348366_Effect_of_a_strength_training_method_characterized_by_a_decremental_number_of_repetitions_across_sets_and_a_very_short_rest_interval
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