More muscle growth in less time per workout.
A dropset training plan increases your training volume without extra sets. You train to failure, lower the weight and keep going straight away.
With a dropset pin you change weight in a flash, without getting up. Below you'll find three complete plans: beginner, intermediate and advanced.
What is a dropset?
A training technique where you lower the weight right after your last rep and keep training without rest until you fail again.
Choose your dropset plan by level.
Three plans based on your training experience. Dropsets only on the last set of an exercise.
Beginner plan
Start hereDay 1
Full body A
Chest press, lat pulldown, leg extension (dropset on last set)
Day 2
Full body B
Shoulder press, seated row, leg curl (dropset on last set)
Day 3
Full body C
Pec deck, cable row, leg press (dropset on last set)
Intermediate plan
PopularDay 1
Upper A
Chest press, lat pulldown, tricep pushdown (dropset)
Day 2
Lower A
Leg press, leg extension (dropset), leg curl
Day 3
Upper B
Shoulder press, seated row, cable curl (dropset)
Day 4
Lower B
Hack squat, leg curl (dropset), calf raise
Advanced plan
IntensiveDay 1
Push
Chest press, cable fly (double drop), tricep pushdown
Day 2
Pull
Lat pulldown (double drop), seated row, cable curl
Day 3
Legs
Leg press, leg extension (double drop), leg curl
Day 4
Upper
Shoulder press, lateral raise machine (dropset), pec deck
Day 5
Lower
Hack squat, leg curl (dropset), calf raise
Complete exercise overview with dropsets.
The best machine exercises for dropsets per muscle group, with sets and reps.
Chest
3-4 setsBack
3-4 setsShoulders
3 setsArms
3 setsLegs
3-4 setsHow to build progression over 8 weeks.
Dropsets are intense. Build up gradually so you keep recovering.
Getting used to it
1 dropset per workout. Focus on technique and the rhythm of the pin.
Building up
2 dropsets per workout, spread over different muscle groups.
Intensifying
A dropset on the last set of every main exercise.
Peak
Double drops with two pins on 1-2 exercises. Followed by a lighter week.
How to get the most out of your plan.
Track your weights
Write down your starting and drop weight for each exercise, so you can see your progress.
Rest after a dropset
Take 90-120 seconds of rest. A dropset is harder than a normal set.
Switch every 4-6 weeks
Vary your exercises for a new stimulus.
Recovery is training
7-8 hours of sleep and enough protein are not optional with this plan.
Vos questions , nos réponses.
How often per week should I do dropset training?
Do I do a dropset on every exercise?
Is a dropset plan suitable for beginners?
How much weight do I drop?
Plan ready? Grab your pin too.
Order your PUMPSETZ dropset pins and start tomorrow. €19.95.