3x5 maskin

Introducing the **3x5 maskin** program, a focused 5-week training plan designed for those looking to build strength and muscle using machine-based exercises. With 14 training days, this program emphasizes progressive overload through structured sets and rep schemes, including Hack Squats, Chest Presses, and Romanian Deadlifts. Each week, you'll increase your reps until you reach peak performance, followed by a strategic deload to ensure recovery and prevent injury. Get ready to elevate your lifting game and achieve your fitness goals with this effective, machine-centric approach!

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Week 1

Week 2

Week 3

Week 4

Week 5

Hack Squat

Chest Press (Machine)

Lat Pulldown

Romanian Deadlift (Barbell)

Overhead Press (Machine)

Seated Row (Cable)

Drop by 10-20kg all sets. Deload for tendon health and muscle fatigue.

Deload 

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