What is the 3-5 protocol?

The "3-5 Protocol" is a flexible strength training framework designed by Dr. Andy Galpin. Here's how it works:

1. Exercises and Reps: Choose 3 to 5 exercises per workout session. For each exercise, perform 3 to 5 repetitions. The number of sets is also 3 to 5 for each exercise 1 2.

2. Rest and Frequency: Rest between 3 to 5 minutes between sets and aim to train 3 to 5 times a week. This allows for adequate recovery while maintaining intensity 3 4.

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     1

     Strength Training Insights

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     2

     Strength Training Protocols

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     3

     Strength Matrix

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     4

     Strength and Power Protocols

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     5

     Strength Training Essentials

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3. Intensity: The protocol is designed to accommodate different goals. For strength, the load should be high—typically 85% or more of your one-rep max. For power, use lighter loads around 40% to 70%, focusing on speed of movement 4.

The versatility of this protocol lies in its scalability. Depending on your experience and time, it can be adjusted to a more intensive program or scaled back for beginners or those with time constraints. However, as a strength-focused regimen, it's not primarily geared towards muscle hypertrophy or fat loss due to lower overall caloric expenditure 5.