Superset training
Bulking
Intermediate
Barbell
Plan Details
The Superset training routine by rbmitchell525 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Biceps/Triceps
Est. 51 min
6 exercises
Dip
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
EZ Bar Decline Tricep Extension
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Tue
Shoulders + Abs
Est. 53 min
8 exercises
Barbell Push Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Weighted leg raises
3 Sets x 8 Reps
Weighted Oblique Crunches
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Thu
Chest/Back
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Sat
Deadlifts + Squats + Abs
Est. 31 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Weighted leg raises
3 Sets x 8 Reps
Weighted Oblique Crunches
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
