Have you ever faced challenges that made it seem difficult to get a good quality workout in? Whether you’re pressed for time because of a busy schedule or the equipment selection in your gym is limited, life will always throw us curveballs that complicate our normal workout routine. When you’re faced with an inconvenience like being limited on time, weights, or equipment, take a page out of a pro bodybuilder’s playbook and use advanced weightlifting techniques like Tri-Set training to ramp up the intensity of your workout. This will allow you to get in the gym and crush your workout even with limitations. 

What is Tri-Set Training? 

Tri-Set Training involves doing three exercises in succession with limited rest between exercises. While this method is sometimes applied across different body parts when you use it to target a single group so you can really feel the intensity. You can utilize Tri-Set Training for any body part but using it for large muscle groups will likely give you the greatest variety of exercises to choose from.

Also, research on Tri-Set Training indicates that it can increase the intensity, muscle damage, and metabolic response to exercise, making it an efficient method to increase hypertrophy. [1,2,3]

How to do a Tri-Set

You’ll perform one set of each exercise in the workout in succession with limited rest (10 seconds or less) between exercises. Once you’ve done all three exercises, you’ve done one Tri-Set. For this workout, we’ll do a total of 4 sets per exercise, meaning you’ll do four total Tri-Sets.

Cellucor Tri-Set Chest Workout

Cellucor Tri-Set Chest Workout
Incline dumbbell bench press
4 sets, 8-12 reps (rest 10 sec)
Dumbbell Bench Press
4 sets, 8-12 reps (rest 10 sec)
Chest dip
4 sets, 8-12 reps (rest 10 sec)

Tri-Set Time

Tri-Sets are great to use on just about any split to focus on building muscle. They can be used during days you’re short on time or tossed into your normal splits to maximize your training. Using this technique can be beneficial for any body part and helps ramp up the intensity.

Want to get even more out of your workout? Supplements can help you build muscle when you’re training hard and eating right. 


We recommend using Cellucor C4 Original 15-30 minutes before training to help increase energy, alertness, and strength. It contains caffeine and creatine, which may help increase the effectiveness of a workout.


Tri-Set Training taxes your body, so kickstart your recovery with Xtend BCAA Original. Powered by 7 grams of BCAAs, which have been clinically shown to support muscle recovery and growth, XTEND Original also contains hydrating electrolytes. 

Built By Science: 6-Week Muscle-Building Trainer

Looking for more intense training? Check out the Cellucor 6-Week Built By Science Trainer. This in-depth training plan follows a five-day split that is broken into two phases: Build Muscle and Strength Development. Available only on BodyFit. 


[1] https://iopscience.iop.org/article/10.1088/1742-6596/1529/3/032006/meta 

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/ 

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9022705/

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