Kaspa's 3 Day Split Superset Workout

Program Description

Who Is This Program For? This program is ideal for novice/ intermediate trainees looking to: Improve muscle size and strength through hypertrophy. Optimize time efficiency with supersets. Maintain flexibility with bodyweight options and adapt exercises to their fitness level. This 3-day split utilizes supersets of unrelated muscle groups to optimize workout efficiency, maintain intensity, and promote recovery. The program emphasizes hypertrophy through controlled movements, progressive overload, and sufficient volume while incorporating bodyweight swap alternatives in the descriptions for flexibility and home workouts. Why Supersets for Hypertrophy? Research highlights the benefits of supersets for hypertrophy: Increased Training Volume in Less Time: Supersets allow for shorter rest periods between exercises while maintaining high volume, a key driver of muscle growth. Enhanced Metabolic Stress: Metabolic stress, often called the "pump," is a major mechanism of hypertrophy. By pairing exercises for unrelated muscles, supersets sustain intensity and increase the buildup of metabolites (e.g., lactate). Efficient Recovery of Opposing Muscle Groups: Training unrelated muscle groups (e.g., chest and back) in supersets allows one group to recover while the other works, optimizing efficiency without increasing fatigue. Variety and Engagement: Supersets reduce downtime, keeping workouts engaging and mentally stimulating—helpful for adherence over the long term. Progression: Increase load, reps, or intensity every 1-2 weeks. For bodyweight options, progress by adjusting angles or tempo to make exercises harder. Warm-Up and Cool-Down Warm-Up: Begin each session with a 5-minute heart-rate-raising activity (e.g., jumping jacks or light jogging), followed by dynamic stretches targeting the muscles for that day. Cool-Down: Include 5-10 minutes of static stretching and breathing exercises to improve flexibility and recovery. Rest Between Supersets: 60-90 seconds. Rest Days: Take 1-2 rest days per week. Use active recovery (e.g., walking, light yoga) to stay active without overtraining. Sleep and Nutrition: Ensure 7-9 hours of sleep per night and consume adequate calories and protein (1.6-2.2g per kg of body weight) to support muscle repair and growth. Intensity and Effort Train with an RPE of 7-9, leaving 1-3 reps in the tank for most exercises then try to go to failure in the last set. Adaptability Bodyweight swap options are included in the descriptions to accommodate limited equipment or at-home training needs. Exercises can be swapped within the same muscle group to keep the workouts varied and engaging as well as modifying difficulty level.

Program Overview

To Start The Program