Free personalized workout plan

Crazy supersets

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

56 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Description

These supersets will lead to greater muscle protein synthesis and anabolic state post workout. Keep doing it for a month, and gradualy increase weight every week.

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Description

These supersets will lead to greater muscle protein synthesis and anabolic state post workout. Keep doing it for a month, and gradualy increase weight every week.

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1A. Front Squat (Clean Grip)
Front Squat (Clean Grip)
3 sets4 - 6, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Leg Extensions3 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Wide-Grip Pullup3 sets4 - 6, 10 - 12, 10 - 12 reps120s
B1 5010 rest 10 seconds
2B. Rope Straight Arm Pull Down3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Step-Up3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. Bent Over Barbell Row3 sets10 - 12 reps60s
C2 rest 60 seconds

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press3 sets4 - 6, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Dumbbell Flys
Dumbbell Flys
3 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Barbell Good-morning3 sets4 - 6 reps120s
B1 3010 rest 10 seconds
2B. Decline Sit Up
Decline Sit Up
3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Dead Bug
Dead Bug
3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Leg Extensions3 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Cyclist Squat
Cyclist Squat
3 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Barbell Pullover3 sets8 - 10, 10 - 12, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Wide-Grip Lat Pulldown3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Side Lunge3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Cable Lateral Raise
Cable Lateral Raise
3 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets10 - 12 reps120s
B1 2010 rest 10 seconds
2B. Hyperextension
Hyperextension
3 sets8 - 10 reps120s
B2 3010 rest 120 seconds
3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 12 reps60s
C2 2110 rest 60 seconds

Week 2



ExerciseSetsRepsRestNotes
1A. Front Squat (Clean Grip)
Front Squat (Clean Grip)
3 sets4 - 6, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Leg Extensions3 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Wide-Grip Pullup3 sets4 - 6, 10 - 12, 10 - 12 reps120s
B1 5010 rest 10 seconds
2B. Rope Straight Arm Pull Down3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Step-Up3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. Bent Over Barbell Row3 sets10 - 12 reps60s
C2 rest 60 seconds

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press3 sets4 - 6, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Dumbbell Flys
Dumbbell Flys
3 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Barbell Good-morning3 sets4 - 6 reps120s
B1 3010 rest 10 seconds
2B. Decline Sit Up
Decline Sit Up
3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Dead Bug
Dead Bug
3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Leg Extensions3 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Cyclist Squat
Cyclist Squat
3 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Barbell Pullover3 sets8 - 10, 10 - 12, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Wide-Grip Lat Pulldown3 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Side Lunge3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Cable Lateral Raise
Cable Lateral Raise
3 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets10 - 12 reps120s
B1 2010 rest 10 seconds
2B. Hyperextension
Hyperextension
3 sets8 - 10 reps120s
B2 3010 rest 120 seconds
3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 12 reps60s
C2 2110 rest 60 seconds

Week 3



ExerciseSetsRepsRestNotes
1A. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Leg Extensions4 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Wide-Grip Pullup4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
B1 5010 rest 10 seconds
2B. Rope Straight Arm Pull Down4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Step-Up3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. Bent Over Barbell Row3 sets10 - 12 reps60s
C2 rest 60 seconds

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Dumbbell Flys
Dumbbell Flys
4 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Barbell Good-morning4 sets4 - 6, 4 - 6, 4 - 6, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Decline Sit Up
Decline Sit Up
4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Dead Bug
Dead Bug
3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Leg Extensions4 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Cyclist Squat
Cyclist Squat
4 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Barbell Pullover4 sets8 - 10, 10 - 12, 10 - 12, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Wide-Grip Lat Pulldown4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Side Lunge3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Cable Lateral Raise
Cable Lateral Raise
4 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Hanging Leg Raise
Hanging Leg Raise
4 sets10 - 12, 10 - 12, 10 - 12, 8 - 10 reps120s
B1 2010 rest 10 seconds
2B. Hyperextension
Hyperextension
4 sets8 - 10 reps120s
B2 3010 rest 120 seconds
3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 12 reps60s
C2 2110 rest 60 seconds

Week 4



ExerciseSetsRepsRestNotes
1A. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Leg Extensions4 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Wide-Grip Pullup4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
B1 5010 rest 10 seconds
2B. Rope Straight Arm Pull Down4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Step-Up3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. Bent Over Barbell Row3 sets10 - 12 reps60s
C2 rest 60 seconds

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press4 sets4 - 6, 10 - 12, 10 - 12, 10 - 12 reps120s
A1 5010 rest 10 seconds
1B. Dumbbell Flys
Dumbbell Flys
4 sets10 - 12 reps120s
A2 2010 rest 120 seconds
2A. Barbell Good-morning4 sets4 - 6, 4 - 6, 4 - 6, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Decline Sit Up
Decline Sit Up
4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Dead Bug
Dead Bug
3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Leg Extensions4 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Cyclist Squat
Cyclist Squat
4 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Barbell Pullover4 sets8 - 10, 10 - 12, 10 - 12, 10 - 12 reps120s
B1 3010 rest 10 seconds
2B. Wide-Grip Lat Pulldown4 sets10 - 12 reps120s
B2 2010 rest 120 seconds
3A. Barbell Side Lunge3 sets10 - 12 reps60s
C1 2010 rest 60 seconds
3B. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
C2 2010 rest 120 seconds

ExerciseSetsRepsRestNotes
1A. Cable Lateral Raise
Cable Lateral Raise
4 sets8 - 10 reps120s
A1 3010 rest 10 seconds
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets8 - 10 reps120s
A2 3010 rest 120 seconds
2A. Hanging Leg Raise
Hanging Leg Raise
4 sets10 - 12, 10 - 12, 10 - 12, 8 - 10 reps120s
B1 2010 rest 10 seconds
2B. Hyperextension
Hyperextension
4 sets8 - 10 reps120s
B2 3010 rest 120 seconds
3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 - 12 reps60s
C1 3010 rest 60 seconds
3B. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 12 reps60s
C2 2110 rest 60 seconds

Date Created: 1/18/19, 11:07 PM


Last Updated: 9/12/20, 9:37 PM

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