Free personalized workout plan

Supersets for Size and Strength

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
54 minutes/day | 3 days/week | 3 weeks
Good for
Build Muscle, Fat Loss, Gain Strength
Equipment
Barbell, Cable, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

So this program will consist of 3 days(monday,tuesday work days, wednesday rest, thursday work, friday rest, saturday repeat) and you will train muscle groups every 4-5 days. That will lead to supercompensation and constant growth and development of muscles. It's very important to have a good nutrition and decent sleep, additional supplements are always welcome. Every exercise will be done with the tempo noted bellow. Stay in the same rep/set bracket and add weight every week for all exercises. Keep doing it for 3-4 cycles, than drop the volume by 40% for a week. After that you can go repeat 1-2 more times,or change the program.

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Workout Overview

Week 1

Day 1: Legs and abs

Day 2: Shoulders and chest

Day 3: Rest

Day 4: Back

Day 5: Rest

Day 6: Rest

Day 7: Rest


Legs and abs

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Circuit
Crossed-Arm Barbell Front Squat
4 sets, 4 - 6 reps, (rest 60s)
Time between exercises: 10s
Tempo: 3/2/X/0
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Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
4 sets, 6 - 8 reps, (rest 60s)
Time between exercises: 10s
Tempo: 5/0/1/0
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 12 - 15 reps, (rest 60s)
Tempo: 2/0/1/0
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Kneeling Cable Crunch
3 sets, 10 - 15 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3 sets, 60s, (rest 60s)
Use weight in only one hand, than switch it after 30 seconds.
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Shoulders and chest

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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 4 - 6 reps, (rest 180s)
Time between exercises: 10s
Tempo: 3/2/X/0
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Seated Dumbbell Arnold Press
4 sets, 6 - 8 reps, (rest 180s)
Time between exercises: 10s
Tempo: 3/1/2/0
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Seated Bradford/Rocky Presses
4 sets, 10 - 12 reps, (rest 180s)
Tempo: 2/0/1/0
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Dips demonstrationPlay Dips demonstration
2. Dips
4 sets, 8 - 12 reps, (rest 120s)
Use weight if you feel like you can do more reps than prescribed.
Tempo: 2/1/1/0
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Circuit
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
4 sets, 4 - 6 reps, (rest 180s)
Time between exercises: 10s
Tempo: 2/2/X/0
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 6 - 8 reps, (rest 180s)
Time between exercises: 10s
Tempo: 3/1/X/0
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Incline Bench Barbell Row demonstrationPlay Incline Bench Barbell Row demonstration
4 sets, 10 - 12 reps, (rest 180s)
Tempo: 2/1/1/0
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Seated Row Using Rope demonstrationPlay Seated Row Using Rope demonstration
4 sets, 10 - 12 reps, (rest 120s)
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Date Created: 12/16/2018, UTC


Last Updated: 5/28/2021, UTC

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