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4 Day Superset for Size Workout

By Josh England

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, EZ Bar, Lat Pulldown Cable Machine, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout routine takes advantage of supersets in order to maximize the amount of work you are doing in a shorter amount of time. To execute a superset, simply perform the exercises in pairs (labeled a and b) and only rest after performing one set of each exercise with no rest in between. This method will allow you to complete each workout in about 30 minutes while stimulating your muscles for growth.

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Monday - Lower Body and Shoulders

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Upper Body

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstrationPlay Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Lower Body

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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Friday - Upper Body

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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 6/5/2021, UTC

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