Now let’s look at a simple template for strength training—the 3 X 5 protocol.
We didn’t invent the 3 X 5 protocol. It’s been hanging around gyms forever. But it’s a simple framework for thinking about strength training.
In PowerME™, we’ve adapted the 3 X 5 approach as follows.
You perform:
- 3 to 5 strength workouts per week
- 3 to 5 exercises
- 3 to 5 sets
- 3 to 5 reps
- 3 to 5 minutes between sets
How you use the 3 X 5 formula depends on your own goals, but as far as building strength, the 3 X 5 protocol has a lot to offer.
Here is an example of a beginner workout:
- 3 exercises: (e.g., WORKOUT 1: push, squat, core; WORKOUT 2: pull, hinge, carry)
- 3 days per week (e.g., Monday, Wednesday, Friday)
- 3 sets (e.g., WORKOUT 1: 3 sets of pushups, 3 sets of air squats, 3 sets of core exercises)
- 3 reps (3 reps of each exercise per set)
- 3 to 5 minutes of rest between sets
This is a very adaptable protocol. As you advance, you can add reps, sets, weight, days, and so forth.
So, a beginner might progress to the following:
- 5 exercises (push, pull, hinge, squat, carry/core)
- 5 days per week
- 5 sets of each exercise
- 5 reps for each set
- 3 minutes rest between sets
