Super Training

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Warm Up = Start At 30/15 Reps And Work Down To Working Weight Over 3 Sets (30/15/8 Or 15/8/5)

Fail = Metabolic Hold/Drop/Negative/Isometric

Circuit = 15 Rep Max/Fail

Sun
- Legs A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail)
Mon
- Pull B (WU: 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail)
Tue
- Push A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail)
Wed
- Legs B (WU: 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail)
Thu
- Pull A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail)
Fri
- Push B (WU 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail)

Sun - Legs A 7 exercises, 1 hr 13 mins

Barbell Squat	5x5 reps	rest: 120s
	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Machine Single-Leg Calf Press	4x8 reps	rest: 120s
	1x15 reps	rest: 120s
	1x15 reps	rest: 120s

Mon - Pull B 7 exercises, 1 hr 16 mins

Weighted Pull-Up	4x8 reps	rest: 120s
Barbell Rack Pull	4x8 reps	rest: 120s
T Bar Row	4x8 reps	rest: 120s
Cable Rope Face Pull	3x15 reps	rest: 120s
Cable Shoulder Extension	3x15 reps	rest: 120s
	1x15 reps	rest: 120s
Cable Wood Chop	4x8 reps	rest: 120s

Tue - Push A 7 exercises, 1 hr 15 mins

Dumbbell Bench Press	5x5 reps	rest: 120s
Dumbbell Incline Bench Press	5x5 reps	rest: 120s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 120s
Cable Cross-Over	4x8 reps	rest: 120s
Cable One-Arm Lateral Raise	4x8 reps	rest: 120s
	1x15 reps	rest: 120s
	1x15 reps	rest: 120s

Wed - Legs B 7 exercises, 1 hr 8 mins

Barbell Squat	4x8 reps	rest: 120s
Dip	4x8 reps	rest: 120s
Weighted Pull-Up	4x8 reps	rest: 120s
Machine Single-Leg Calf Press	3x15 reps	rest: 120s
	1x15 reps	rest: 120s
	1x15 reps	rest: 120s
Cable Kneeling Crunch	4x8 reps	rest: 120s

Thu - Pull A 7 exercises, 1 hr 19 mins

Weighted Pull-Up	5x5 reps	rest: 120s
Barbell Deadlift	5x5 reps	rest: 120s
T Bar Row	5x5 reps	rest: 120s
	4x8 reps	rest: 120s
Cable Seated Overhead Curl	4x8 reps	rest: 120s
	1x15 reps	rest: 120s
	4x8 reps	rest: 120s

Fri - Push B 7 exercises, 1 hr 15 mins

Dumbbell Bench Press	4x8 reps	rest: 120s
Cable Incline Fly	4x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Cable Cross-Over	3x15 reps	rest: 120s
	1x15 reps	rest: 120s
Cable High Pulley Tricep Extension	3x15 reps	rest: 120s
Hanging Leg Raise	4x8 reps	rest: 120s