Program Description
Original superset regime
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2024 11:36
- Last EditedSep 05, 2024 09:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)3 Sets
15 Reps
@7
1B
Front Squat (Barbell)3 Sets
15 Reps
@7
2A
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
@7
2B
Single Leg Deadlift3 Sets
15 Reps
@7
3A
Leg Extension3 Sets
15 Reps
@7
3B
Leg Curl3 Sets
15 Reps
@7
4
Seated Calf Raise3 Sets
15 Reps
@7
5
Ab Wheel3 Sets
15 Reps
@7
6
Hanging Leg Raise3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)3 Sets
15 Reps
@7
1B
Push Up3 Sets
15 Reps
@7
2A
Incline Bench Press (Dumbbell)3 Sets
15 Reps
@7
2B
Chest Fly (Dumbbell)3 Sets
15 Reps
@7
3
Decline Bench Press (Dumbbell)3 Sets
15 Reps
@7
4A
Military Press (Barbell)3 Sets
15 Reps
@7
4B
Front Raise3 Sets
15 Reps
@7
5A
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
@7
5B
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7
6A
Dip (Bodyweight)3 Sets
15 Reps
@7
6B
Bench Tricep Dip3 Sets
15 Reps
@7
7
Sit Up3 Sets
15 Reps
@7
8
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
@7
Day 3
1A
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@7.5
1B
Single Arm Overhead Tricep Extension3 Sets
15 Reps
@7.5
2A
Deadlift (Barbell)3 Sets
15 Reps
@7.5
2B
Good Morning3 Sets
15 Reps
@7.5
3A
Lat Pulldown3 Sets
15 Reps
@7.5
3B
Seated Wide-Grip Row (Cable)3 Sets
15 Reps
@7.5
4A
Dumbbell Row3 Sets
15 Reps
@7.5
4B
Dumbbell Renegade Row3 Sets
10 Reps
@7.5
5A
Bicep Curl (Barbell)3 Sets
15 Reps
@7.5
5B
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
@7.5
6A
Alternating Dumbbell Curl3 Sets
15 Reps
@7.5
6B
Hammer Curl3 Sets
15 Reps
@7.5
7
Side Crunch (Cable)3 Sets
15 Reps
@7