BIG G SUPERSETS

5 athletes joined

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
Dec 06, 2025 06:16

Summary

Unlock your strength potential with the BIG G SUPERSETS program! Over five weeks, this intense training regimen combines supersets targeting major muscle groups, including back, chest, shoulders, and arms, with a focus on maximizing muscle growth and endurance. Designed for five days a week, you'll engage in a variety of compound and isolation movements that keep your workouts dynamic and effective. Get ready to push your limits and transform your physique with this comprehensive gym-based program!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14.2%

Front Delts

12.4%

Triceps

9.9%

Lats

9.1%

Chest

9.1%

Biceps

8.5%

Rear Delts

Middle Delts

6.9%

Quadriceps

5.6%

Glutes

3.6%

Lower Back

3.5%

Abs

2.7%

Hamstrings

1.7%

Forearms

1.7%

Calves

1.7%

Olympic

1.7%

Adductors

0.5%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Back Extension

Day 1

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Back Extension

Day 1

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Back Extension

Day 1

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Back Extension

Day 1

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Back Extension

Day 2

Clean and Press

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Day 2

Clean and Press

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Day 2

Clean and Press

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Day 2

Clean and Press

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Day 2

Clean and Press

Lying Rear Lateral Raise

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Day 3

Sumo Deadlift (Barbell)

Leg Press

Leg Extension

Straight Leg Calf Raise

Day 3

Sumo Deadlift (Barbell)

Leg Press

Leg Extension

Straight Leg Calf Raise

Day 3

Sumo Deadlift (Barbell)

Leg Press

Leg Extension

Straight Leg Calf Raise

Day 3

Sumo Deadlift (Barbell)

Leg Press

Leg Extension

Straight Leg Calf Raise

Day 3

Sumo Deadlift (Barbell)

Leg Press

Leg Extension

Straight Leg Calf Raise

Day 4

Bent Over Row (Barbell)

Push Up

Chest Supported Row (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Back Extension

Day 4

Bent Over Row (Barbell)

Push Up

Chest Supported Row (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Back Extension

Day 4

Bent Over Row (Barbell)

Push Up

Chest Supported Row (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Back Extension

Day 4

Bent Over Row (Barbell)

Push Up

Chest Supported Row (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Back Extension

Day 4

Bent Over Row (Barbell)

Push Up

Chest Supported Row (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Back Extension

Day 5

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Skull Crusher

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Machine Crunch

Day 5

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Skull Crusher

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Machine Crunch

Day 5

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Skull Crusher

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Machine Crunch

Day 5

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Skull Crusher

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Machine Crunch

Day 5

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Skull Crusher

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Machine Crunch

Day 4

Bent Over Row (Barbell)

4 Sets

Push Up

4 Sets

Chest Supported Row (Dumbbell)

4 Sets

Incline Bench Press (Smith Machine)

4 Sets

Lat Pulldown

3 Sets

Chest Fly (Cable)

3 Sets

Back Extension

3 Sets

Day 5

Shoulder Press (Machine)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Face Pull

4 Sets

Rear Delt Fly (Machine)

4 Sets

Skull Crusher

4 Sets

Hammer Curl

4 Sets

V-Handle Tricep Pushdown (Cable)

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Machine Crunch

3 Sets

Day 3

Sumo Deadlift (Barbell)

3 Sets

Leg Press

4 Sets

Leg Extension

4 Sets

Straight Leg Calf Raise

4 Sets

Day 2

Clean and Press

4 Sets

Lying Rear Lateral Raise

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Upright Row (Cable)

3 Sets

Rear Delt Fly (Machine)

3 Sets

Skull Crusher

4 Sets

Bicep Curl (EZ Bar)

4 Sets

Leg Raise (Captain's Chair)

3 Sets

Day 1

Incline Bench Press (Dumbbell)

4 Sets

Bent Over Row (Dumbbell)

4 Sets

Chest Press (Machine)

4 Sets

Seated Row (Cable)

4 Sets

Chest Fly (Cable)

3 Sets

Lat Pulldown

3 Sets

Back Extension

3 Sets