Dr. Andy Galpin’s strength training protocol:

3–5 days per week
3–5 exercises
3–5 repetitions
3–5 sets
3–5 minutes rest between sets

The protocol uses heavy loads (typically 85%+ of one-rep max) to engage the central nervous system and recruit maximum muscle fibers. The 3-5 minute rest periods allow full CNS recovery between sets, maintaining peak performance throughout the workout.123

Sources:

  1. Building Strength and Power: Andy Galpin’s 3-5 Protocol Explained ↩︎

  2. Guest Series: Dr. Andy Galpin – Optimal Protocols To Build Strength (Huberman Lab) ↩︎

  3. What is the 3-5 protocol? - Ask Dr. Andy Galpin ↩︎