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SuperGains (Superset Program)

by Dr. Pak
815 athletes joined

3-day superset based program with an upper body focus for massive muscle gain in no time!

4.20
(17 ratings)

PROGRAM DESCRIPTION

Created exclusive by Dr. Pak for Boostcamp, this is a 3-day per week superset based program to help you get massive muscles in 8 weeks!

Watch Dr. Pak's YouTube video about the program.

Why do a superset program?

Dr. Pak was part of a team that conducted a study that shows antagonist supersets results in similar increases in muscle growth, strength, and muscle endurance outcomes compared to traditional training. But the superset group only took 44 minutes per workout compared to 69 minutes for the traditional group!

Several acute studies also showthat antagonist supersets found no impairment in performance compared to traditional training - and, sometimes, even an improvement.

Who is Dr. Pak?

Pak Androulakis Korakakis works with Stronger By Science as a Content & Product Manager. As a researcher, Pak did his PhD on "the minimum effective training dose for powerlifting strength" and is currently a Visiting Scholar at the Applied Muscle Development Lab at Lehman College in New York City where he researches all things strength and hypertrophy related. As a coach, Pak works with individuals of all sporting and professional backgrounds, from beginner lifters to competitive strength and physique sports athletes.

You can learn more about Dr. Pak and training information on his website, instagram, and YouTube channel.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
1B
Bent Over Row (Dumbbell)
4
10-12 reps
2A
Chest Fly (Dumbbell)
4
8-12 reps
2B
Pullover (Dumbbell)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Cable Flexion Row
4
8-12 reps
4A
Overhead Extension (Dumbbell)
3
8-15 reps
4B
Bicep Curl (Dumbbell)
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Extension
5
8-12 reps
3B
Leg Curl
5
8-12 reps
4A
Straight Leg Calf Raise
5
10-12 reps
4B
Cable Crunch
5
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Partial Incline Press (Dumbbell)
4
6-8 reps
1B
Partial Row (Dumbbell)
4
6-8 reps
2A
Deficit Push Up
4
8-12 reps
2B
Partial Chin-Up
4
8-12 reps
3A
Face Pull
3
10-15 reps
3B
Lateral Raise (Cable)
3
10-15 reps
4A
Skull Crusher (Dumbbell)
3
10-15 reps
4B
Hammer Curl
3
10-15 reps
WHAT PEOPLE ARE SAYING(17 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
Aung Htet T.Age 41, Man
a day ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like it.
DavidAge 36, Man
9 days ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Decent program overall. Pros: is having lots of super sets it's relatively quick to get through the sessions. Con: if the gym is busy super sets can be a pain to do. Might be better if rather than 2 upper and 1 lower session each week it rotated with 1 upper and 2 lower every other week. Would also allow you to put squats and deadlifts on different days.
Show All Reviews