4 Day Superset for Size Workout

By Josh England

	Intermediate (2-3 years)
	28 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, 1 x Dumbbell, Incline Bench, EZ Bar, Steps, Bodyweight, Seated Calf Raise Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine takes advantage of supersets in order to maximize the amount of work you are doing in a shorter amount of time. To execute a superset, simply perform the exercises in pairs (labeled a and b) and only rest after performing one set of each exercise with no rest in between. This method will allow you to complete each workout in about 30 minutes while stimulating your muscles for growth.

Description

Week 1 Overview

Day 1:

Monday - Lower Body and Shoulders

Day 2:

Tuesday - Upper Body

Day 3:

Rest

Day 4:

Thursday - Lower Body

Day 5:

Friday - Upper Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Lower Body and Shoulders

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	8-12 reps	0s
1B.Dumbbell Lateral Raise	4 rounds	8-12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Stiff-Legged Barbell Deadlift	3 rounds	8-12 reps	0s
2B.Rear Delt Raise	3 rounds	8-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Leg Extensions	3 rounds	8-12 reps	0s
3B.Lying Leg Curls	3 rounds	8-12 reps	60s

Day 2 - Tuesday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Bench Press	4 rounds	8-12 reps	0s
1B.Bent-Arm Dumbbell Pullover	4 rounds	8-12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Incline Dumbbell Press	3 rounds	8-12 reps	0s
2B.Incline Bench Two Arm Dumbbell Row - Pronated Grip	3 rounds	8-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.EZ-Bar Curl	3 rounds	10-12 reps	0s
3B.EZ-Bar Skullcrusher	3 rounds	10-12 reps	60s

Day 4 - Thursday - Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Goblet Squat	4 rounds	12 reps	0s
1B.Dumbbell Lunges	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Leg Extensions	4 rounds	10-12 reps	0s
2B.Lying Leg Curls	4 rounds	10-12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Standing Calf Raises	4 rounds	12-15 reps	0s
3B.Seated Calf Raise Machine	4 rounds	12-15 reps	60s

Day 5 - Friday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Standing Dumbbell Press	4 rounds	8-12 reps	0s
1B.Bent Over Two-Dumbbell Row	4 rounds	8-12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Lat Pulldown	4 rounds	10-12 reps	0s
2B.Push-up	4 rounds	10-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Alternate Hammer Curl	3 rounds	10 reps	0s
3B.Two Arm Standing Dumbbell Extension	3 rounds	10 reps	60s

Date Created: 4/12/2018, UTC

Last Updated: 10/30/2021, UTC

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