SuperGains (Superset Program)

by Dr. Pak

867 athletes joined

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

4.19

(20 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

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Bent Over Row (Dumbbell)

10-12 reps

Chest Fly (Dumbbell)

8-12 reps

Pullover (Dumbbell)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Cable Flexion Row

8-12 reps

Overhead Extension (Dumbbell)

8-15 reps

Bicep Curl (Dumbbell)

8-15 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Straight Leg Calf Raise

10-12 reps

Cable Crunch

10-12 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Day 3

Partial Incline Press (Dumbbell)

6-8 reps

Partial Row (Dumbbell)

6-8 reps

Deficit Push Up

8-12 reps

Partial Chin-Up

8-12 reps

Face Pull

10-15 reps

Lateral Raise (Cable)

10-15 reps

Skull Crusher (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

WHAT PEOPLE ARE SAYING(20 ratings)

Only ratings with written feedback are displayed here.

4.19 / 5

Mathias P.Age 63, Man

a day ago

7 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Made some modifications on the lats exercises. Kept one arm pull-up stands. Used wide grip pull-down. Some modifications on triceps and biceps exercises. Used cable overhead triceps push. Used standing high cable curl.

Max F.Age 32, Man

6 days ago

5 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

Pretty good program to help me get back into the gym. I liked how time efficient it was with the supersets. I never had to spend more than an hour in the gym. I did find that it lacked some of the big lifts that I wanted to do, so I added bench press and military press on 2 of the days. Also, there was not much variety, so I had to switch around a few of the exercises when I got bored. Overall, a solid program to start off with, but not great for long term gains.

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