Supersets for Size and Strength

By Nemanja Matovic

	Intermediate (2-3 years)
	27 minutes/day \| 3 days/week \| 3 weeks
	Build Muscle, Gain Strength, Fat Loss
	Barbell, Squat Rack, Hack Squat Machine, 45 Degree Leg Press Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, Incline Bench, 2 x Dumbbell, Flat Bench, Vertical Bench, Dips (Parallel) Bar, Pull up bar, Row Cable Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

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

Day 1 - Legs and abs

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Crossed-Arm Barbell Front Squat See Exercise Notes	4 rounds	4-6 reps	10s
1B.Narrow Stance Hack Squats See Exercise Notes	4 rounds	6-8 reps	10s
1C.45 Degree Leg Press See Exercise Notes	4 rounds	12-15 reps	60s
2.Kneeling Cable Crunch	3 sets	10-15 reps	60s
3.Suitcase Dumbbell Carry See Exercise Notes	3 sets	60s	60s

Day 2 - Shoulders and chest

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 180s between rounds
1A.Barbell Incline Bench Press See Exercise Notes	4 rounds	4-6 reps	10s
1B.Seated Dumbbell Arnold Press See Exercise Notes	4 rounds	6-8 reps	10s
1C.Barbell Seated Bradford/Rocky Presses See Exercise Notes	4 rounds	10-12 reps	180s
2.Dips See Exercise Notes	4 sets	8-12 reps	120s

Day 4 - Back

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 180s between rounds
1A.Neutral-Grip Pullup See Exercise Notes	4 rounds	4-6 reps	10s
1B.One-Arm Bent-Over Dumbbell Row See Exercise Notes	4 rounds	6-8 reps	10s
1C.Incline Bench Barbell Row See Exercise Notes	4 rounds	10-12 reps	180s
2.Seated Row Using Rope	4 sets	10-12 reps	120s

Date Created: 12/16/2018, UTC

Last Updated: 10/29/2021, UTC

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