The Devils Triset

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The Devils Triset

There is Supersets. There is Giantsets. And in between lies the Triset. A Triset are 3 sets of 3 exercises with 10-15 seconds in-between the 3 sets. The goal of a Triset is to move greater volume for more muscular damage as a base of more hypertrophy and improved conditioning.

The Devlis Triset is a variation of the Triset where you do 3 sets of 3 exercise with 6 repetitions each. So basically the reps go like 6-6-6. In modern pop culture 6-6-6 has become one of the most widely recognized symbols for the devil with bands like Iron Maiden and The Rolling Stones referencing the number in their songs. There are many theories behind why 6-6-6 is associated with the devil. From a strengthtraining perspective it adds a twist the Triset as this is usually done in a higher rep range. With the lower rep range of hitting three times 6 reps allows greater load and more consistent progress through greater intensity than a more traditional approach like 3 sets of 8-12 reps which would be a total of 24-36 reps per round compared to the 18 reps of The Devils Triset.

Sample Programs for The Devils Triset are:

 The Devils Triset for Legs

A1 BB Front Squats, 5 sets of 6 reps, 4010,  15s rest

A2 BB Back Squats, heels elevated, 5 sets of 6 reps, 4010,  15s rest

A3 BB Back Squats, 5 sets of 6 reps, 4010,  180s rest

The Devils Triset for Upper Body

A1 BB Flat Benchpress, shoulder width grip, 4 sets of 6 reps, 4010,  15s rest

A2 DB 30° Incline Benchpress, neutral grip, 4 sets of 6 reps, 4010,  15s rest

A3 Dips, 4 sets of 6 reps, 4010,  120s rest

A4 Chinup, supinated, shoulder width grip, 4 sets of 6 reps, 4010,  15s rest

A5 Bentover DB Row, bilateral, elbows adducted, 4 sets of 6 reps, 3011,  15s rest

A6 Seated Rope Row to neck, pronated grip, 4 sets of 6 reps, 3011,  120s rest

The Devils Triset for Arms

A1 45° Incline DB Curls, supinated grip, 4 sets of 6 reps, 4010,  15s rest

A2 65° Incline DB Curls, supinated grip, 4 sets of 6 reps, 4010,  15s rest

A3 Seated DB Curls, neutral grip, 4 sets of 6 reps, 4010,  120s rest

A4 BB Behind the neck Press, standing, 4 sets of 6 reps, 4010,  15s rest

A5 DB Triceps Extension on a Flat Bench, neutral grip, 4 sets of 6 reps, 4010,  15s rest

A6 Dips, 4 sets of 6 reps, 4010,  120s rest

Both workouts can be done twice a week each for a total of 6 workouts or as many workouts as you will make progress. Its a great system of combining hypertrophy training and the conditioning aspect of a higher training volume for the intermediate and advanced trainee.

All the Best with The Devils Triset!

Picture: WBFF Pro and YPSI Athlete Daniel Harder during 65° Incline DB Curls with a supinated grip.

3 comments

  1. Sebastian - 18. Mai 2017 21:35

    Hi Wolfgang,

    what´s the weekly split here per week? could you put the trisets next to the days of a week including the off days? thanks for sharing your wisdom!
    day 1
    day 2
    day 3
    day 4
    day 5
    day 6
    day 7

    • Sebastian - 19. Mai 2017 17:42

      I figured it out myself ;-)

      • Wolfgang Unsöld - 22. Mai 2017 7:55

        Sebastian,

        check your Module 3 notes, under “Splits”, only one of the ones listed there will fit, thats the one.

        W

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