Program Description
Who Is This Program For?This program is ideal for novice/ intermediate trainees looking to:Improve muscle size and strength through hypertrophy.Optimize time efficiency with supersets.Maintain flexibility with bodyweight options and adapt exercises to their fitness level.This 3-day split utilizes supersets of unrelated muscle groups to optimize workout efficiency, maintain intensity, and promote recovery. The program emphasizes hypertrophy through controlled movements, progressive overload, and sufficient volume while incorporating bodyweight swap alternatives in the descriptions for flexibility and home workouts.Why Supersets for Hypertrophy?Research highlights the benefits of supersets for hypertrophy:Increased Training Volume in Less Time:Supersets allow for shorter rest periods between exercises while maintaining high volume, a key driver of muscle growth.Enhanced Metabolic Stress:Metabolic stress, often called the "pump," is a major mechanism of hypertrophy. By pairing exercises for unrelated muscles, supersets sustain intensity and increase the buildup of metabolites (e.g., lactate).Efficient Recovery of Opposing Muscle Groups:Training unrelated muscle groups (e.g., chest and back) in supersets allows one group to recover while the other works, optimizing efficiency without increasing fatigue.Variety and Engagement:Supersets reduce downtime, keeping workouts engaging and mentally stimulating—helpful for adherence over the long term.Progression: Increase load, reps, or intensity every 1-2 weeks. For bodyweight options, progress by adjusting angles or tempo to make exercises harder.Warm-Up and Cool-DownWarm-Up: Begin each session with a 5-minute heart-rate-raising activity (e.g., jumping jacks or light jogging), followed by dynamic stretches targeting the muscles for that day.Cool-Down: Include 5-10 minutes of static stretching and breathing exercises to improve flexibility and recovery.Rest Between Supersets: 60-90 seconds.Rest Days: Take 1-2 rest days per week. Use active recovery (e.g., walking, light yoga) to stay active without overtraining.Sleep and Nutrition: Ensure 7-9 hours of sleep per night and consume adequate calories and protein (1.6-2.2g per kg of body weight) to support muscle repair and growth.Intensity and EffortTrain with an RPE of 7-9, leaving 1-3 reps in the tank for most exercises.AdaptabilityBodyweight swap options are included in the descriptions to accommodate limited equipment or at-home training needs.Exercises can be swapped within the same muscle group to keep the workouts varied and engaging as well as modifying difficulty level.
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
6
weeks
Time Per Workout
30 minutes
Created
Dec 02, 2024 11:41
Last Edited
Dec 03, 2024 01:53
WEEK
1
WEEK
2
WEEK
3
WEEK
4
WEEK
5
WEEK
6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
1B
Ring Row (Weighted)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
1B
Ring Row (Weighted)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
1B
Ring Row (Weighted)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
1B
Ring Row (Weighted)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
RPE 7
1B
Ring Row (Weighted)
4
RPE 7
2A
Pull-Up (Weighted)
4
RPE 7
2B
Incline Bench Press (Dumbbell)
4
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
RPE 7
1B
Overhead Press (Dumbbell)
3
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
RPE 7
2B
Lateral Raise (Dumbbell)
3
RPE 7
3A
Inverted Face Pull
3
RPE 7
3B
Standing Calf Raise
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
RPE 7
1B
Dragon Flag
4
RPE 7
2A
Tricep Extension (Dumbbell)
4
RPE 7
2B
Weigted Hanging Leg Raise
4
RPE 7
Week
1
1 / 6 Weeks
Day 1
1A
Bench Press (Dumbbell)
4 Sets
@7
1B
Ring Row (Weighted)
4 Sets
@7
2A
Pull-Up (Weighted)
4 Sets
@7
2B
Incline Bench Press (Dumbbell)
4 Sets
@7
Day 3
1A
Incline Curl (Dumbbell)
4 Sets
@7
1B
Dragon Flag
4 Sets
@7
2A
Tricep Extension (Dumbbell)
4 Sets
@7
2B
Weigted Hanging Leg Raise
4 Sets
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
@7
1B
Overhead Press (Dumbbell)
3 Sets
@7
2A
Romanian Deadlift (Dumbbell)
3 Sets
@7
2B
Lateral Raise (Dumbbell)
3 Sets
@7
3A
Inverted Face Pull
3 Sets
@7
3B
Standing Calf Raise
3 Sets
@7