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BIG G SUPERSETS
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Program Description
Supersets 5x/week split
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
May 08, 2024 03:54
Last Edited
May 14, 2024 06:29
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Week 1
1 / 5 Weeks
Day 4
1A
Bent Over Row (Barbell)
4 Sets
1B
Push Up
4 Sets
2A
Chest Supported Row (Dumbbell)
4 Sets
2B
Incline Bench Press (Smith Machine)
4 Sets
3A
Lat Pulldown
3 Sets
3B
Chest Fly (Cable)
3 Sets
4
Back Extension
3 Sets
Day 5
1A
Shoulder Press (Machine)
4 Sets
1B
Lateral Raise (Dumbbell)
4 Sets
2A
Face Pull
4 Sets
2B
Rear Delt Fly (Machine)
4 Sets
3A
Skull Crusher
4 Sets
3B
Hammer Curl
4 Sets
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
4B
Bicep Curl (Dumbbell)
4 Sets
5
Machine Crunch
3 Sets
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2
Leg Press
4 Sets
3
Leg Extension
4 Sets
4
Straight Leg Calf Raise
4 Sets
Day 2
1
Clean and Press
4 Sets
2A
Lying Rear Lateral Raise
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Upright Row (Cable)
3 Sets
3B
Rear Delt Fly (Machine)
3 Sets
4A
Skull Crusher
4 Sets
4B
Bicep Curl (EZ Bar)
4 Sets
5
Leg Raise (Captain's Chair)
3 Sets
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
1B
Bent Over Row (Dumbbell)
4 Sets
3A
Chest Press (Machine)
4 Sets
3B
Seated Row (Cable)
4 Sets
4A
Chest Fly (Cable)
3 Sets
4B
Lat Pulldown
3 Sets
5
Back Extension
3 Sets
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
1B
Bent Over Row (Dumbbell)
4 Sets
3A
Chest Press (Machine)
4 Sets
3B
Seated Row (Cable)
4 Sets
4A
Chest Fly (Cable)
3 Sets
4B
Lat Pulldown
3 Sets
5
Back Extension
3 Sets
Day 2
1
Clean and Press
4 Sets
2A
Lying Rear Lateral Raise
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Upright Row (Cable)
3 Sets
3B
Rear Delt Fly (Machine)
3 Sets
4A
Skull Crusher
4 Sets
4B
Bicep Curl (EZ Bar)
4 Sets
5
Leg Raise (Captain's Chair)
3 Sets
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2
Leg Press
4 Sets
3
Leg Extension
4 Sets
4
Straight Leg Calf Raise
4 Sets
Day 4
1A
Bent Over Row (Barbell)
4 Sets
1B
Push Up
4 Sets
2A
Chest Supported Row (Dumbbell)
4 Sets
2B
Incline Bench Press (Smith Machine)
4 Sets
3A
Lat Pulldown
3 Sets
3B
Chest Fly (Cable)
3 Sets
4
Back Extension
3 Sets
Day 5
1A
Shoulder Press (Machine)
4 Sets
1B
Lateral Raise (Dumbbell)
4 Sets
2A
Face Pull
4 Sets
2B
Rear Delt Fly (Machine)
4 Sets
3A
Skull Crusher
4 Sets
3B
Hammer Curl
4 Sets
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
4B
Bicep Curl (Dumbbell)
4 Sets
5
Machine Crunch
3 Sets
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
1B
Bent Over Row (Dumbbell)
4 Sets
3A
Chest Press (Machine)
4 Sets
3B
Seated Row (Cable)
4 Sets
4A
Chest Fly (Cable)
3 Sets
4B
Lat Pulldown
3 Sets
5
Back Extension
3 Sets
Day 2
1
Clean and Press
4 Sets
2A
Lying Rear Lateral Raise
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Upright Row (Cable)
3 Sets
3B
Rear Delt Fly (Machine)
3 Sets
4A
Skull Crusher
4 Sets
4B
Bicep Curl (EZ Bar)
4 Sets
5
Leg Raise (Captain's Chair)
3 Sets
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2
Leg Press
4 Sets
3
Leg Extension
4 Sets
4
Straight Leg Calf Raise
4 Sets
Day 4
1A
Bent Over Row (Barbell)
4 Sets
1B
Push Up
4 Sets
2A
Chest Supported Row (Dumbbell)
4 Sets
2B
Incline Bench Press (Smith Machine)
4 Sets
3A
Lat Pulldown
3 Sets
3B
Chest Fly (Cable)
3 Sets
4
Back Extension
3 Sets
Day 5
1A
Shoulder Press (Machine)
4 Sets
1B
Lateral Raise (Dumbbell)
4 Sets
2A
Face Pull
4 Sets
2B
Rear Delt Fly (Machine)
4 Sets
3A
Skull Crusher
4 Sets
3B
Hammer Curl
4 Sets
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
4B
Bicep Curl (Dumbbell)
4 Sets
5
Machine Crunch
3 Sets
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
1B
Bent Over Row (Dumbbell)
4 Sets
3A
Chest Press (Machine)
4 Sets
3B
Seated Row (Cable)
4 Sets
4A
Chest Fly (Cable)
3 Sets
4B
Lat Pulldown
3 Sets
5
Back Extension
3 Sets
Day 2
1
Clean and Press
4 Sets
2A
Lying Rear Lateral Raise
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Upright Row (Cable)
3 Sets
3B
Rear Delt Fly (Machine)
3 Sets
4A
Skull Crusher
4 Sets
4B
Bicep Curl (EZ Bar)
4 Sets
5
Leg Raise (Captain's Chair)
3 Sets
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2
Leg Press
4 Sets
3
Leg Extension
4 Sets
4
Straight Leg Calf Raise
4 Sets
Day 4
1A
Bent Over Row (Barbell)
4 Sets
1B
Push Up
4 Sets
2A
Chest Supported Row (Dumbbell)
4 Sets
2B
Incline Bench Press (Smith Machine)
4 Sets
3A
Lat Pulldown
3 Sets
3B
Chest Fly (Cable)
3 Sets
4
Back Extension
3 Sets
Day 5
1A
Shoulder Press (Machine)
4 Sets
1B
Lateral Raise (Dumbbell)
4 Sets
2A
Face Pull
4 Sets
2B
Rear Delt Fly (Machine)
4 Sets
3A
Skull Crusher
4 Sets
3B
Hammer Curl
4 Sets
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
4B
Bicep Curl (Dumbbell)
4 Sets
5
Machine Crunch
3 Sets
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
1B
Bent Over Row (Dumbbell)
4 Sets
3A
Chest Press (Machine)
4 Sets
3B
Seated Row (Cable)
4 Sets
4A
Chest Fly (Cable)
3 Sets
4B
Lat Pulldown
3 Sets
5
Back Extension
3 Sets
Day 2
1
Clean and Press
4 Sets
2A
Lying Rear Lateral Raise
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Upright Row (Cable)
3 Sets
3B
Rear Delt Fly (Machine)
3 Sets
4A
Skull Crusher
4 Sets
4B
Bicep Curl (EZ Bar)
4 Sets
5
Leg Raise (Captain's Chair)
3 Sets
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
2
Leg Press
4 Sets
3
Leg Extension
4 Sets
4
Straight Leg Calf Raise
4 Sets
Day 4
1A
Bent Over Row (Barbell)
4 Sets
1B
Push Up
4 Sets
2A
Chest Supported Row (Dumbbell)
4 Sets
2B
Incline Bench Press (Smith Machine)
4 Sets
3A
Lat Pulldown
3 Sets
3B
Chest Fly (Cable)
3 Sets
4
Back Extension
3 Sets
Day 5
1A
Shoulder Press (Machine)
4 Sets
1B
Lateral Raise (Dumbbell)
4 Sets
2A
Face Pull
4 Sets
2B
Rear Delt Fly (Machine)
4 Sets
3A
Skull Crusher
4 Sets
3B
Hammer Curl
4 Sets
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
4B
Bicep Curl (Dumbbell)
4 Sets
5
Machine Crunch
3 Sets