747 Reps Method: The Workout Technique to Build More Muscle

Author

Men's Fitness Staff
July 11, 2025

If your workouts are feeling stale and your gains have stalled, it’s time to add the 747 Reps Method to your training arsenal. No, this has nothing to do with the plane. It’s a high-volume, intensity-shifting technique is designed to shock your muscles into new growth.

Directions

FREQUENCY:

Do each workout (Day 1, 2 and 3) once a week.

TIME NEEDED:

40 minutes.

What is the 747 Reps Method?

The 747 method is a triple-rep scheme where each set includes:

  • 7 reps with a moderate weight

  • 4 reps with a heavier weight (sometimes with a variation)

  • 7 reps with a lighter weight to finish

That’s 18 reps per set, far more volume than your typical 8-10 rep sets. The mid-set intensity increase recruits more muscle fibres, while the final lighter set floods your muscles with blood for an intense pump and metabolic stress – key drivers of muscle growth.

How to Use the 747 Reps Method

  • Perform this workout three times per week (for example, Monday, Wednesday, Friday).

  • Rest 45-90 seconds between sets.

  • Always warm up before starting with 5-10 minutes of mobility work and one to two lighter sets of each exercise.

  • Adjust weights accordingly to challenge yourself while maintaining strict form.

Full Body 747 Workout Plan

1. Dumbbell Bench Press (Chest)

  • 7 reps (moderate weight)

  • 4 reps (increase weight by 10-20%)

  • 7 reps (lighter than first set)Optional tweak: Switch to neutral grip for final 7 reps.

2. Bent-Over Barbell Row (Back)

  • 7 reps (moderate weight)

  • 4 reps (increase weight by 10-20%)

  • 7 reps (lighter weight, focus on squeezing your back muscles)

3. Barbell Back Squat (Legs)

  • 7 reps (moderate weight)

  • 4 reps (increase weight by 10-15%)

  • 7 reps (lighter, pause for one second at the bottom)

4. Shoulder Press (Shoulders)

  • 7 reps (moderate weight)

  • 4 reps (increase weight)

  • 7 reps (lighter, strict form without leg drive)

5. Biceps Curl (Arms)

  • 7 reps (moderate weight)

  • 4 reps (heavier weight, hammer grip)

  • 7 reps (lighter, full range of motion)

6. Triceps Pushdown (Arms)

  • 7 reps (moderate weight)

  • 4 reps (heavier weight, slow on the way down)

  • 7 reps (lighter, hold for a second at full extension)

Tips for Success

  • Focus on form and control rather than ego lifting.

  • Keep rest periods short to maintain intensity.

  • Log your weights each week to ensure progressive overload.

  • Combine this workout with a high-protein nutrition plan to maximise recovery and muscle growth.

Why the 747 Reps Method Works

The combination of moderate, heavy, and lighter reps within a single set recruits a wide range of muscle fibres. The heavy middle set activates high-threshold motor units needed for strength gains, while the final lighter set extends time under tension and metabolic stress – crucial for hypertrophy.

If you’re looking to break through a plateau and stimulate new muscle growth, the 747 Reps Method delivers. It’s brutal, efficient, and backed by training science. Add it to your routine and watch your strength and size increase.