SuperGains (Superset Program)
3-day superset based program with an upper body focus for massive muscle gain in no time!
Overview
Created exclusive by Dr. Pak for Boostcamp, this is a 3-day per week superset based program to help you get massive muscles in 8 weeks!
Watch Dr. Pak's YouTube video about the program.
Why do a superset program?
Dr. Pak was part of a team that conducted a study that shows antagonist supersets results in similar increases in muscle growth, strength, and muscle endurance outcomes compared to traditional training. But the superset group only took 44 minutes per workout compared to 69 minutes for the traditional group!
Several acute studies also showthat antagonist supersets found no impairment in performance compared to traditional training - and, sometimes, even an improvement.
Who is Dr. Pak?
Pak Androulakis Korakakis works with Stronger By Science as a Content & Product Manager. As a researcher, Pak did his PhD on "the minimum effective training dose for powerlifting strength" and is currently a Visiting Scholar at the Applied Muscle Development Lab at Lehman College in New York City where he researches all things strength and hypertrophy related. As a coach, Pak works with individuals of all sporting and professional backgrounds, from beginner lifters to competitive strength and physique sports athletes.
You can learn more about Dr. Pak and training information on his website, instagram, and YouTube channel.
Who it's for
Reviews
Good stuff. More abs woudnt hurt
Great program. I always train with super- or giant sets, so this program was perfect for me. Did this on a cut/ calorie defect. Came of a powerlifting/ strength program and wanted something that was a little less taxing on my limbs and nerve system (In 48), but still challenging enough for my goals. Its also a good beginner/ Intermediate program with ways to tailor it to your specific needs. Good Job PAK!
Took me a while to figure out the pattern for the push/pull days consisted of heavier partials on one day and full range of motion on the other to build strength/muscle, but I like it!
Good challenging program to be effective in the gym. Used it during a cut and it was good
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 10–12 reps |
| 1B | Bent Over Row (Dumbbell) | 4 | 10–12 reps |
| Superset | |||
| 2A | Chest Fly (Dumbbell) | 4 | 8–12 reps |
| 2B | Pullover (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 4 | 10–15 reps |
| 3B | Cable Flexion Row | 4 | 8–12 reps |
| Superset | |||
| 4A | Overhead Extension (Dumbbell) | 3 | 8–15 reps |
| 4B | Bicep Curl (Dumbbell) | 3 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| Superset | |||
| 3A | Leg Extension | 5 | 8–12 reps |
| 3B | Leg Curl | 5 | 8–12 reps |
| Superset | |||
| 4A | Straight Leg Calf Raise | 5 | 10–12 reps |
| 4B | Cable Crunch | 5 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Partial Incline Press (Dumbbell) | 4 | 6–8 reps |
| 1B | Partial Row (Dumbbell) | 4 | 6–8 reps |
| Superset | |||
| 2A | Deficit Push Up | 4 | 8–12 reps |
| 2B | Partial Chin-Up | 4 | 8–12 reps |
| Superset | |||
| 3A | Face Pull | 3 | 10–15 reps |
| 3B | Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 4A | Skull Crusher (Dumbbell) | 3 | 10–15 reps |
| 4B | Hammer Curl | 3 | 10–15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Coach Pak Androulakis-Korakakis
BSc, PhDDr. Pak did his PhD in Sports Science at Solent University (UK) on the topic of “the minimum effective training dose for strength in powerlifters.” His research focuses on muscle strength, hypertrophy, and strength sport performance. Dr. Pak has worked for over 5 years with physique athletes, powerlifters, and recreationally active individuals looking to get stronger and improve their body composition.
Common questions
Yes, SuperGains (Superset Program) is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
SuperGains (Superset Program) is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
SuperGains (Superset Program) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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