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supersets

by Rita S.
2 athletes joined

Program Description

SuperSets to get Super Sexy :) add two days of Cardio + Abs in for even more fun!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 13, 2024 04:31
  • Last Edited
    Jun 18, 2025 09:20

Summary

Transform your physique in just 4 weeks with this intense superset program designed for serious lifters. Each week consists of 4 dynamic workout days, targeting major muscle groups with compound and isolation movements that maximize efficiency and results. Expect to build strength and endurance through a variety of exercises, including leg presses, bent-over rows, and incline bench presses, all structured to keep your heart rate up and your muscles challenged. Get ready to push your limits and see real progress!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Leg Press (45 Degrees)
3 Sets
12 Reps
-
1B
Sumo Squat
3 Sets
15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2B
Reverse Lunge (Bodyweight)
3 Sets
20 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 2
1A
Bent Over Row (Barbell)
4 Sets
12 Reps
-
1B
Bent Over Reverse Fly
4 Sets
12 Reps
-
2A
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
2B
Hammer Curl
4 Sets
15 Reps
-
3A
Seated Row (Cable)
4 Sets
15 Reps
-
3B
Shrug (Dumbbell)
4 Sets
15 Reps
-
3C
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
1B
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
2A
Front Raise (Palms Up)
3 Sets
15 Reps
-
2B
Push Up (Knees)
3 Sets
10 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3B
Push Up (Knees)
3 Sets
10 Reps
-
Day 4
1A
Bent Over Reverse Fly
4 Sets
15 Reps
-
1B
Lateral To Front Raise
4 Sets
15 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2B
Face Pull
4 Sets
15 Reps
-
3
Glute Bridge (Barbell)
4 Sets
15 Reps
-
4
Step-Up (Weighted)
4 Sets
20 Reps
-