logo
BoostcampPNG

Super set upper/legs

by Keiron M.
2 athletes joined
4.0
(1 rating)

Program Description

To build muscle but as a crossfitter be high intensity to recreate that hard work feeling

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2024 01:34
  • Last Edited
    Jun 18, 2025 10:05

Summary

Unleash your strength with the Super Set Upper/Legs program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Comprising 4 sessions per week, this program expertly combines upper body and leg workouts through effective supersets, maximizing muscle engagement and efficiency. Each workout targets key muscle groups with a variety of exercises, ensuring you build strength and endurance while keeping your routine fresh. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Quadriceps
11.5%
Front Delts
11.2%
Chest
8.9%
Biceps
8.9%
Upper Back
7.7%
Glutes
7.2%
Middle Delts
6.4%
Lats
6.1%
Hamstrings
5.3%
Abs
4.5%
Calves
3.2%
Adductors
2.2%
Rear Delts
1.6%
Forearms
1.3%
Lower Back
1%
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
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
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2A
Pull-Up (Bodyweight)
4
12 reps
-
3
Dip (Weighted)
4
10 reps
-
4A
Dumbbell Row
4
10 reps
-
5
Chest Fly (Dumbbell)
4
12 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
8A
Overhead Extension (Dumbbell)
4
12 reps
-
9
Bicep Curl (Dumbbell)
4
12 reps
-
10A
Push Up
4
15 reps
-
11
Abs Crunch (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2A
Bench Press (Dumbbell)
4
10 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4A
Arnold Press
4
10 reps
-
5
Incline Bench Press (Dumbbell)
4
10 reps
-
6A
Lateral Raise (Dumbbell)
4
12 reps
-
7
Bicep Curl (Barbell)
4
12 reps
-
8A
Dip (Weighted)
4
10 reps
-
9
Bicep Curl (Dumbbell)
4
10 reps
-
10A
Tricep Extension (Dumbbell)
4
12 reps
-
11
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2A
Pull-Up (Bodyweight)
4 Sets
12 Reps
-
3
Dip (Weighted)
4 Sets
10 Reps
-
4A
Dumbbell Row
4 Sets
10 Reps
-
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
7
Hammer Curl
4 Sets
12 Reps
-
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
-
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
10A
Push Up
4 Sets
15 Reps
-
11
Abs Crunch (Weighted)
4 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 3
1
Dumbbell Row
4 Sets
10 Reps
-
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Chin-Up (Weighted)
4 Sets
8 Reps
-
4A
Arnold Press
4 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
7
Bicep Curl (Barbell)
4 Sets
12 Reps
-
8A
Dip (Weighted)
4 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
10A
Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
11
Hanging Leg Raise
4 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-