Supersets 3 Days
Bulking
Intermediate
Machine strength
Plan Details
The Supersets 3 Days routine by haphaeu is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focus on strength. Derivation of 5x5 routine. Strength training requires long resting interval. The aim is to use this long resting interval to add lower weight side exercises. Supersets of 5 exercies. Each day has 2 supersets, hence 10 exercises per day. Each superset has one main exercise with 6 sets of 5 reps, and 2 pairs of side exercises with 3 sets of 8-12 reps. Each rep of the main exercise is cycled with a pair of side exercises. Hence the first 3 reps uses the first pair, and the next 3 reps the second pair. Example: Reps, Main, Side 1, Side 2 1 Deadlift -> One arm row -> Hanging leg raise 2 Deadlift -> One arm row -> Hanging leg raise 3 Deadlift -> One arm row -> Hanging leg raise 4 Deadlift -> Biceps curl -> Calf one leg 5 Deadlift -> Biceps curl -> Calf one leg 6 Deadlift -> Biceps curl -> Calf one leg
Routine detail
Mon
Back and Deadlift
Est. 0 min
12 exercises
Barbell Romanian Deadlift
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dead Bug
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 15 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Core something
3 Sets
Weighted Pull-Up
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Wed
Chest Shoulder
Est. 0 min
12 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Torso Cable Torsion
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Lombar Roll
3 Sets x 12 Reps
Fri
Legs
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 5 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
