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Supersets for Newbies
by Rick H.
1 athletes joined
Program Description
Build strength from scratch
Program Overview
Level
Intermediate, Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jun 10, 2024 05:54
Last Edited
Jun 10, 2024 06:14
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Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 2
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 3
1
Floor Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@8
3
Squat (Barbell)
4 Sets
12 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@6.5
5
Skull Crusher
4 Sets
12 Reps
@6.5
6
Chest Press (Machine)
4 Sets
10 Reps
@7