Superset training

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A high intensity, 4 day per week routine focused on muscle gain. BIs/TRIs & Chest/Back are the superset days, with Shoulder & Leg day exercises performed as individuals.

This is intended to squeeze the 5 day routine into a 4 day, and benefit from utilising the 2 best superset routines.

Monday
Tuesday
Thursday
Saturday

Biceps/Triceps 6 exercises, 50 mins

Dip	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x15 reps	rest: 60s
EZ Bar Close Grip Curl	3x15 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s

Shoulders + Abs 8 exercises, 52 mins

Barbell Push Press	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s

Chest/Back 6 exercises, 39 mins

Barbell Bench Press	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s