Superset Time Crunch Muscle Growth and Fat Loss Workout

Google Sheet Workout Export

By John Matulevich

Experience Beginner (1-2 years)
Time 27 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This superset focused workout is perfect for beginners who don't have much time for a workout but still want big results. Supersets are a perfect marriage between muscle growth and fat loss protocols. By performing exercise sets back to back before taking a rest, you are adding more volume and more cardiovascular work to your workout in a shorter amount of time. This workout builds on that premise with a combination of compound and accessory lifts that will hit muscle groups across your body. Perform this workout 2 times or 4 times (repeat both) per week for 6-8 weeks to see results, and be sure to leave at least one day rest between each workout. Beginners looking to hustle and get a solid workout in a short amount of time should try this superset routine.

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Kettlebell Goblet Squat
4 rounds8 reps0s
1B.Lat Pulldown
4 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Dumbbell Lunges
3 rounds8 reps0s
2B.Seated Machine Shoulder (Military) Press
3 rounds10 reps0s
2C.Kettlebell Swing
3 rounds12 reps60s

Circuit #3 - 2 rounds

Rest 60s between rounds

3A.Floor Crunch (legs on bench)
2 rounds25 reps0s
3B.Leg Extensions
2 rounds10 reps0s
3C.Standing Dumbbell Biceps Curl
2 rounds10 reps0s
3D.Abominal Hip Thrust
2 rounds15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Push-up
4 roundsAMAP reps0s
1B.Stepup
4 rounds8 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Bent Over Barbell Row
3 rounds8 reps0s
2B.Lying Leg Curls
3 rounds10 reps0s
2C.Incline Dumbbell Press
3 rounds8 reps60s

Circuit #3 - 2 rounds

Rest 60s between rounds

3A.Plank
2 rounds30s0s
3B.Barbell Upright Row
2 rounds10 reps0s
3C.Hyperextension
2 rounds10 reps0s
3D.Straight Bar Tricep Extension
2 rounds12 reps60s

Date Created: 6/24/2018, UTC


Last Updated: 10/1/2021, UTC





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