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Supersets for Size and Strength

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
27 minutes/day | 3 days/week | 3 weeks
Good for
Build Muscle, Gain Strength, Fat Loss
Equipment
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
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


Day 1 - Legs and abs

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Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
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)
Time between exercises: 60s
Tempo: 2/0/1/0
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 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.
Time between exercises: 60s
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Day 2 - 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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Barbell Seated Bradford/Rocky Presses
4 sets, 10-12 reps, (rest 180s)
Time between exercises: 60s
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.
Time between exercises: 60s
Tempo: 2/1/1/0
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Day 4 - Back

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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)
Time between exercises: 60s
Tempo: 2/1/1/0
Show Alternative Exercises
Seated Row Using Rope demonstrationPlay Seated Row Using Rope demonstration
4 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/16/2018, UTC


Last Updated: 10/29/2021, UTC

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