supersets

by Rita S.

3 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
Aug 13, 2025 04:28

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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14.4%

Quadriceps

11.4%

Glutes

11.1%

Hamstrings

9.3%

Chest

Triceps

Lats

7.8%

Front Delts

7.3%

Biceps

6.6%

Middle Delts

Adductors

2.7%

Rear Delts

2.4%

Calves

2.2%

Lower Back

1.8%

Abs

Forearms

0.6%

Abductors

0.4%

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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

Day 1

Leg Press (45 Degrees)

12 reps

Sumo Squat

15 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Reverse Lunge (Bodyweight)

20 reps

Seated Calf Raise

12 reps

Seated Hamstring Curl

12 reps

Day 1

Leg Press (45 Degrees)

12 reps

Sumo Squat

15 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Reverse Lunge (Bodyweight)

20 reps

Seated Calf Raise

12 reps

Seated Hamstring Curl

12 reps

Day 1

Leg Press (45 Degrees)

12 reps

Sumo Squat

15 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Reverse Lunge (Bodyweight)

20 reps

Seated Calf Raise

12 reps

Seated Hamstring Curl

12 reps

Day 1

Leg Press (45 Degrees)

12 reps

Sumo Squat

15 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Reverse Lunge (Bodyweight)

20 reps

Seated Calf Raise

12 reps

Seated Hamstring Curl

12 reps

Day 2

Bent Over Row (Barbell)

12 reps

Bent Over Reverse Fly

12 reps

Wide Grip Lat Pulldown

15 reps

Hammer Curl

15 reps

Seated Row (Cable)

15 reps

Shrug (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 2

Bent Over Row (Barbell)

12 reps

Bent Over Reverse Fly

12 reps

Wide Grip Lat Pulldown

15 reps

Hammer Curl

15 reps

Seated Row (Cable)

15 reps

Shrug (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 2

Bent Over Row (Barbell)

12 reps

Bent Over Reverse Fly

12 reps

Wide Grip Lat Pulldown

15 reps

Hammer Curl

15 reps

Seated Row (Cable)

15 reps

Shrug (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 2

Bent Over Row (Barbell)

12 reps

Bent Over Reverse Fly

12 reps

Wide Grip Lat Pulldown

15 reps

Hammer Curl

15 reps

Seated Row (Cable)

15 reps

Shrug (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 3

Incline Bench Press (Dumbbell)

15 reps

Incline Chest Fly (Dumbbell)

15 reps

Front Raise (Palms Up)

15 reps

Push Up (Knees)

10 reps

Tricep Pushdown (Cable)

15 reps

Push Up (Knees)

10 reps

Day 3

Incline Bench Press (Dumbbell)

15 reps

Incline Chest Fly (Dumbbell)

15 reps

Front Raise (Palms Up)

15 reps

Push Up (Knees)

10 reps

Tricep Pushdown (Cable)

15 reps

Push Up (Knees)

10 reps

Day 3

Incline Bench Press (Dumbbell)

15 reps

Incline Chest Fly (Dumbbell)

15 reps

Front Raise (Palms Up)

15 reps

Push Up (Knees)

10 reps

Tricep Pushdown (Cable)

15 reps

Push Up (Knees)

10 reps

Day 3

Incline Bench Press (Dumbbell)

15 reps

Incline Chest Fly (Dumbbell)

15 reps

Front Raise (Palms Up)

15 reps

Push Up (Knees)

10 reps

Tricep Pushdown (Cable)

15 reps

Push Up (Knees)

10 reps

Day 4

Bent Over Reverse Fly

15 reps

Lateral To Front Raise

15 reps

Seated Shoulder Press (Dumbbell)

15 reps

Face Pull

15 reps

Glute Bridge (Barbell)

15 reps

Step-Up (Weighted)

20 reps

Day 4

Bent Over Reverse Fly

15 reps

Lateral To Front Raise

15 reps

Seated Shoulder Press (Dumbbell)

15 reps

Face Pull

15 reps

Glute Bridge (Barbell)

15 reps

Step-Up (Weighted)

20 reps

Day 4

Bent Over Reverse Fly

15 reps

Lateral To Front Raise

15 reps

Seated Shoulder Press (Dumbbell)

15 reps

Face Pull

15 reps

Glute Bridge (Barbell)

15 reps

Step-Up (Weighted)

20 reps

Day 4

Bent Over Reverse Fly

15 reps

Lateral To Front Raise

15 reps

Seated Shoulder Press (Dumbbell)

15 reps

Face Pull

15 reps

Glute Bridge (Barbell)

15 reps

Step-Up (Weighted)

20 reps

Day 1

Leg Press (45 Degrees)

3 Sets

12 Reps

Sumo Squat

3 Sets

15 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Reverse Lunge (Bodyweight)

3 Sets

20 Reps

Seated Calf Raise

3 Sets

12 Reps

Seated Hamstring Curl

3 Sets

12 Reps

Day 2

Bent Over Row (Barbell)

4 Sets

12 Reps

Bent Over Reverse Fly

4 Sets

12 Reps

Wide Grip Lat Pulldown

4 Sets

15 Reps

Hammer Curl

4 Sets

15 Reps

Seated Row (Cable)

4 Sets

15 Reps

Shrug (Dumbbell)

4 Sets

15 Reps

Bicep Curl (Dumbbell)

4 Sets

15 Reps

Day 3

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

Incline Chest Fly (Dumbbell)

3 Sets

15 Reps

Front Raise (Palms Up)

3 Sets

15 Reps

Push Up (Knees)

3 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

15 Reps

Push Up (Knees)

3 Sets

10 Reps

Day 4

Bent Over Reverse Fly

4 Sets

15 Reps

Lateral To Front Raise

4 Sets

15 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

15 Reps

Face Pull

4 Sets

15 Reps

Glute Bridge (Barbell)

4 Sets

15 Reps

Step-Up (Weighted)

4 Sets

20 Reps