Workout Program Overview
Short on time but aiming for serious results? This 3-day program uses Myo-Reps, a rest-pause training technique, to build muscle efficiently. By minimizing downtime and maximizing muscle activation in each session, you’ll stimulate growth and achieve more in less time.
How to Perform Myo-Reps:
- Activation Set: Pick a weight were you will reach close or to failure in the prescribed rep range. Stop 1-2 reps short of failure (when reps slow involuntarily).
- Rest-Pause Sets: Rest 10-30 seconds, perform 2-4 reps, and repeat for 2-4 mini-sets. Keep rests shorter with lighter loads.
- When to Stop: End the set when – you lose 1 rep from the first mini-set, reach 5 mini-sets, or reach failure.
Examples:
Correct:
- 12+4+4+3
- 8+3+3+3+3+3
Incorrect:
- 12+4+4+3+3 (lost reps)
- 8+3+3+3+3+3+3+3 (exceeds 5 mini-sets).
Workout Schedule
You will train three times a week on alternating days, followed by two consecutive rest days for optimal recovery. This schedule will be repeated weekly for 8 weeks. The alternating workout and rest days allow for full recovery while maintaining high training intensity. The Myo-Reps approach ensures efficient and effective muscle stimulation, making the most of each session within a compact and sustainable framework.
Use the Program Schedule along with the Workouts to know exactly what workout to do each day.
*With each week, consider increasing reps, time or weight to keep workouts challenging and promote overall fitness progress.
| Week 1 Days 1-7 | |
|---|---|
| 1 | Full Body 1 |
| 2 | Rest |
| 3 | Full Body 2 |
| 4 | Rest |
| 5 | Full Body 3 |
| 6 | Rest |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Full Body 1 |
| 9 | Rest |
| 10 | Full Body 2 |
| 11 | Rest |
| 12 | Full Body 3 |
| 13 | Rest |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Full Body 1 |
| 16 | Rest |
| 17 | Full Body 2 |
| 18 | Rest |
| 19 | Full Body 3 |
| 20 | Rest |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Full Body 1 |
| 23 | Rest |
| 24 | Full Body 2 |
| 25 | Rest |
| 26 | Full Body 3 |
| 27 | Rest |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Full Body 1 |
| 30 | Rest |
| 31 | Full Body 2 |
| 32 | Rest |
| 33 | Full Body 3 |
| 34 | Rest |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Full Body 1 |
| 37 | Rest |
| 38 | Full Body 2 |
| 39 | Rest |
| 40 | Full Body 3 |
| 41 | Rest |
| 42 | Rest |
| Week 7 Days 43-49 | |
|---|---|
| 43 | Full Body 1 |
| 44 | Rest |
| 45 | Full Body 2 |
| 46 | Rest |
| 47 | Full Body 3 |
| 48 | Rest |
| 49 | Rest |
| Week 8 Days 50-56 | |
|---|---|
| 50 | Full Body 1 |
| 51 | Rest |
| 52 | Full Body 2 |
| 53 | Rest |
| 54 | Full Body 3 |
| 55 | Rest |
| 56 | Rest |
Workouts
| Full Body Day 1 | |
|---|---|
| Warm-Up | Execution |
| Push-up to Down Dog | 1 Set, 10-15 Reps |
| Band Pull Apart | 1 x 30 seconds |
| Main Exercise | Execution |
| T-bar Rows | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Incline Barbell Bench Press | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Barbell Romanian Deadlift | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Dumbbell Goblet Squat | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Incline Lateral Raise | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Seated Dumbbell Hammer Curls | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| V-Bar Cable Pushdown | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Cool Down | Execution |
| Cat Cow | 1 x 1 Minute |
| Quadruped Thoracic Rotation | 1 x 5-10 Reps per side |
How to Interpret Rep Prescription “6-8 + 2-3x” format:
| |
| Full Body Day 2 | |
|---|---|
| Warm-Up | Execution |
| YTW Stretch | 1 Minute |
| Dumbbell Cuban Press | 1 Set, 10-15 Reps |
| Main Exercise | Execution |
| Dumbbell Upright Row | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Cable Face Pull | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Band-Assisted Chin-Up | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| JM Press | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Cable Crossover | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Trap Bar Deadlift | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Sissy Squats | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Cool Down | Execution |
| Upper Back Stretch | 1 Set, 10-15 Reps |
| Hip Stretch Twist | 1 Set, 5-10 Reps per side |
How to Interpret Rep Prescription “6-8 + 2-3x” format:
| |
| Full Body Day 3 | |
|---|---|
| Warm-Up | Execution |
| Bird Dog | 1 Set, 10-15 Reps |
| Bootstrapper Squat | 1 Set, 10-15 Reps |
| Main Exercise | Execution |
| Landmine Hack Squat | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Landmine Deadlift | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Lat Pulldown | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Barbell Bench Press | 1 Myo-Rep sequence, 6-8 + 2-3x Reps |
| Incline Dumbbell Y Raise | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Close Grip EZ Bar Curl | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| EZ Bar French Press | 1 Myo-Rep sequence, 8-10 + 3-4x Reps |
| Cool Down | Execution |
| Child's Pose | 1 Minute |
| Thread the Needle | 1 Set, 5-10 Reps per side |
How to Interpret Rep Prescription “6-8 + 2-3x” format:
| |
Workout Program Tips
- Master the Activation Set: This first set sets the tone for the entire Myo-Rep sequence. Choose a weight you can lift with control within the given rep range, stopping just 1-2 reps before failure. This primes the muscle for the effective reps to come.
- Push to Near-Failure: During the activation and mini-sets, stop only when you feel your rep speed slow down involuntarily. You’ll know you’re there when the weight feels heavier, your muscles burn intensely, or controlling the movement becomes difficult.
- Control Rest-Pause Timing: Use short, precise rests of 10-15 seconds (3-5 deep breaths) for lighter loads or up to 20-30 seconds (5-10 breaths) for heavier ones. Proper rest timing keeps muscle fibers engaged and maximizes activation.
- Know When to Stop: End a Myo-Rep set when you lose one rep from your initial mini-set or reach 5 mini-sets total. Going beyond this risks diminishing returns and fatigue.
Workout Program Common Mistakes
- Overestimating or Underestimating Activation Load: Starting with a weight that’s too heavy can cause premature failure and cut your Myo-Rep sequence short, while selecting a load that’s too light won’t effectively stimulate muscle growth. Choose a weight that allows you to hit the prescribed rep ranges with good form, pushing you close to failure within said ranges.
- Inconsistent Execution: Changing rest times, rep speed, or range of motion during the sequence diminishes the effectiveness of the method. Keep reps smooth and consistent throughout.
- Skipping Progression Monitoring: Training progress relies on gradual overload. If you’re not tracking total reps or weight progression, you’ll miss out on maximizing results.
Fueling Efficiency for Myo-Reps Success
Your nutrition plan should support intense muscle activation and recovery to get the most out of the 3-Day Myo-Reps Program. Focus on a balanced diet with enough protein to repair and build muscle while maintaining energy levels for the demanding rest-pause training technique. Trainest’s nutrition tracking feature simplifies meal logging and macronutrient monitoring, ensuring you stay aligned with your muscle-building goals. Learn more about Trainest’s nutrition tools by visiting this page.
Tracking Efficiency and Results
Myo-Reps demand precision, and so does tracking your progress. Trainest makes it easy to log your progress. Use the app to track your gains, body composition, and progress photos as you work through this time-efficient program. This ensures you’re on the right path to achieving your goals. Visit this page to explore Trainest’s progress-tracking features.
Conclusion
The 3-Day Myo-Reps Program is designed for maximum muscle-building efficiency, enabling you to train smarter, not just harder. Through modified rest-pause training, this program delivers solid gains in less time – perfect for those with busy schedules or anyone looking to optimize the use of their time. By emphasizing perfect form and controlled intensity, you’ll maximize muscle activation, minimize downtime, and accelerate muscle growth. Myo-Reps offers a structured yet flexible approach to fast-tracking your results in the gym.
Frequently Asked Questions
What makes Myo-Reps effective for building muscle?
Myo-Reps are highly effective because they target the “effective reps,” the few reps performed at or near failure that drive muscle growth. This rest-pause technique maximizes muscle activation and minimizes rest, allowing you to achieve a greater training volume in less time and stimulate muscle fibers more efficiently than traditional sets.
How do I know if I’m using the right weight for Myo-Reps?
If you’re using too much weight, you’ll hit failure too early before you even reach the given rep range, cutting your Myo-Rep sequence short. If it’s too light, you won’t reach the intensity needed to stimulate muscle growth. Adjust the weight as needed, but always aim for controlled, intense effort during the activation and mini-sets.
Can I add more sets or exercises to this program?
While you can experiment with adding exercises, the 3-day Myo-Reps program is designed to be efficient and time-effective. Adding more sets or exercises can detract from the program’s focus on intensity and muscle activation. Stick to the prescribed structure for optimal results, but feel free to modify based on your goals and how your body responds.
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