118 Superset

by Sean118

6 athletes joined

Program Description

Pump pump.pump. 1st superset 4 sets of 12 to 15-1min rest. 2nd superset 4 sets of 10 to 12- 45 second rest. 3rd superset 4 sets 8 to 10 -30 second rest. I use this to break my plateau. A guy named megabrian made something close to this year's ago and I have used it for years.

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Dec 09, 2025 07:32
Last Edited
Dec 13, 2025 09:52

Muscle Engagement

Front

Back

MuscleSet

Upper Back

19.4%

Triceps

12.8%

Biceps

11.7%

Front Delts

8.1%

Forearms

6.9%

Lats

6.9%

Chest

5.9%

Rear Delts

4.9%

Quadriceps

4.4%

Middle Delts

4.2%

Hamstrings

3.9%

Abs

3.7%

Calves

3.7%

Glutes

2.2%

Abductors

0.9%

Adductors

0.5%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Tricep Extension (Cable)

Bicep Curl (Cable)

Single Arm Rear Delt Cable Fly

Wrist Curls

Tricep Extension (Dumbbell)

Incline Hammer Curl (Dumbbell)

Car Driver

Tricep Kickback

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Day 1

Tricep Extension (Cable)

Bicep Curl (Cable)

Single Arm Rear Delt Cable Fly

Wrist Curls

Tricep Extension (Dumbbell)

Incline Hammer Curl (Dumbbell)

Car Driver

Tricep Kickback

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Day 1

Tricep Extension (Cable)

Bicep Curl (Cable)

Single Arm Rear Delt Cable Fly

Wrist Curls

Tricep Extension (Dumbbell)

Incline Hammer Curl (Dumbbell)

Car Driver

Tricep Kickback

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Day 1

Tricep Extension (Cable)

Bicep Curl (Cable)

Single Arm Rear Delt Cable Fly

Wrist Curls

Tricep Extension (Dumbbell)

Incline Hammer Curl (Dumbbell)

Car Driver

Tricep Kickback

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Day 2

Cable Crossover

Straight Arm Pulldown

Shrug (Dumbbell)

Single Arm Row (Dumbbell)

Decline Bench Press (Barbell)

Shrug (Dumbbell)

Seated Row (Machine)

Chest Fly (Dumbbell)

Shrug (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Machine)

Day 2

Cable Crossover

Straight Arm Pulldown

Shrug (Dumbbell)

Single Arm Row (Dumbbell)

Decline Bench Press (Barbell)

Shrug (Dumbbell)

Seated Row (Machine)

Chest Fly (Dumbbell)

Shrug (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Machine)

Day 2

Cable Crossover

Straight Arm Pulldown

Shrug (Dumbbell)

Single Arm Row (Dumbbell)

Decline Bench Press (Barbell)

Shrug (Dumbbell)

Seated Row (Machine)

Chest Fly (Dumbbell)

Shrug (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Machine)

Day 2

Cable Crossover

Straight Arm Pulldown

Shrug (Dumbbell)

Single Arm Row (Dumbbell)

Decline Bench Press (Barbell)

Shrug (Dumbbell)

Seated Row (Machine)

Chest Fly (Dumbbell)

Shrug (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Machine)

Day 3

Face Pull

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Single Arm Overhead Tricep Extension

Concentration Curl

Alternating Front Delt Raise

Military Press (Barbell)

Bicep Curl (Barbell)

Reverse Grip Tricep Press Down Cable

Day 3

Face Pull

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Single Arm Overhead Tricep Extension

Concentration Curl

Alternating Front Delt Raise

Military Press (Barbell)

Bicep Curl (Barbell)

Reverse Grip Tricep Press Down Cable

Day 3

Face Pull

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Single Arm Overhead Tricep Extension

Concentration Curl

Alternating Front Delt Raise

Military Press (Barbell)

Bicep Curl (Barbell)

Reverse Grip Tricep Press Down Cable

Day 3

Face Pull

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Single Arm Overhead Tricep Extension

Concentration Curl

Alternating Front Delt Raise

Military Press (Barbell)

Bicep Curl (Barbell)

Reverse Grip Tricep Press Down Cable

Day 4

Wide Grip Lat Pulldown

Low Cable Chest Crossover

Shrug (Dumbbell)

Incline Bench Press (Barbell)

Shrug (Dumbbell)

Lying Leg Curl

Leg Press

Calf Raise (Machine)

Leg Extension

Hanging Leg Raise

Decline Crunch

Day 4

Wide Grip Lat Pulldown

Low Cable Chest Crossover

Shrug (Dumbbell)

Incline Bench Press (Barbell)

Upright Row (Cable)

Shrug (Dumbbell)

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Machine)

Hanging Leg Raise

Decline Crunch

Day 4

Wide Grip Lat Pulldown

Low Cable Chest Crossover

Shrug (Dumbbell)

Incline Bench Press (Barbell)

Upright Row (Cable)

Shrug (Dumbbell)

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Machine)

Hanging Leg Raise

Decline Crunch

Day 4

Wide Grip Lat Pulldown

Low Cable Chest Crossover

Shrug (Dumbbell)

Incline Bench Press (Barbell)

Upright Row (Cable)

Shrug (Dumbbell)

Leg Extension

Lying Leg Curl

Calf Raise (Machine)

Leg Press

Hanging Leg Raise

Decline Crunch

Day 5

Skull Crusher (Barbell)

Standing Behind The Back Cable Curl

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Wrist Curls

Reverse Grip Tricep Press Down Cable

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Day 5

Skull Crusher (Barbell)

Standing Behind The Back Cable Curl

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Wrist Curls

Reverse Grip Tricep Press Down Cable

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Day 5

Skull Crusher (Barbell)

Standing Behind The Back Cable Curl

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Wrist Curls

Reverse Grip Tricep Press Down Cable

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Day 5

Skull Crusher (Barbell)

Standing Behind The Back Cable Curl

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Wrist Curls

Reverse Grip Tricep Press Down Cable

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Day 6

Lat Pulldown (Close Grip)

Decline Bench Press (Dumbbell)

Shrug (Dumbbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Shrug (Dumbbell)

Dumbbell Row

One Arm Chest Press

Shrug (Dumbbell)

Cable Crunch

Day 6

Lat Pulldown (Close Grip)

Decline Bench Press (Dumbbell)

Shrug (Dumbbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Shrug (Dumbbell)

Dumbbell Row

One Arm Chest Press

Shrug (Dumbbell)

Cable Crunch

Day 6

Lat Pulldown (Close Grip)

Decline Bench Press (Dumbbell)

Shrug (Dumbbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Shrug (Dumbbell)

Dumbbell Row

One Arm Chest Press

Shrug (Dumbbell)

Cable Crunch

Day 6

Lat Pulldown (Close Grip)

Decline Bench Press (Dumbbell)

Shrug (Dumbbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Shrug (Dumbbell)

Dumbbell Row

One Arm Chest Press

Shrug (Dumbbell)

Cable Crunch

Day 7

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Leg Press)

Seated Calf Raise

Calf Raise (Machine)

Lunge (Dumbbell)

Day 7

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Leg Press)

Seated Calf Raise

Calf Raise (Machine)

Lunge (Dumbbell)

Day 7

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Leg Press)

Seated Calf Raise

Calf Raise (Machine)

Lunge (Dumbbell)

Day 7

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Leg Press)

Calf Raise (Machine)

Seated Calf Raise

Lunge (Dumbbell)

Day 1

Tricep Extension (Cable)

4 Sets

Bicep Curl (Cable)

4 Sets

Single Arm Rear Delt Cable Fly

4 Sets

Wrist Curls

4 Sets

Tricep Extension (Dumbbell)

4 Sets

Incline Hammer Curl (Dumbbell)

4 Sets

Car Driver

4 Sets

Tricep Kickback

4 Sets

Preacher Curl (EZ Bar)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Day 2

Cable Crossover

4 Sets

Straight Arm Pulldown

4 Sets

Shrug (Dumbbell)

4 Sets

Single Arm Row (Dumbbell)

4 Sets

Decline Bench Press (Barbell)

4 Sets

Shrug (Dumbbell)

4 Sets

Seated Row (Machine)

4 Sets

Chest Fly (Dumbbell)

4 Sets

Shrug (Dumbbell)

4 Sets

Reverse Abs Crunch (Bodyweight)

3 Sets

Abs Crunch (Machine)

3 Sets

Day 3

Face Pull

4 Sets

Hammer Curl (Cable)

4 Sets

Overhead Tricep Extension (Cable)

4 Sets

Wrist Curls

4 Sets

Single Arm Overhead Tricep Extension

4 Sets

Concentration Curl

4 Sets

Alternating Front Delt Raise

4 Sets

Military Press (Barbell)

4 Sets

Bicep Curl (Barbell)

4 Sets

Reverse Grip Tricep Press Down Cable

4 Sets

Day 4

Wide Grip Lat Pulldown

4 Sets

Low Cable Chest Crossover

4 Sets

Shrug (Dumbbell)

4 Sets

Incline Bench Press (Barbell)

4 Sets

Shrug (Dumbbell)

4 Sets

Lying Leg Curl

3 Sets

Leg Press

3 Sets

Calf Raise (Machine)

3 Sets

Leg Extension

3 Sets

Hanging Leg Raise

3 Sets

Decline Crunch

3 Sets

Day 5

Skull Crusher (Barbell)

4 Sets

Standing Behind The Back Cable Curl

4 Sets

Single Arm Rear Delt Cable Fly

4 Sets

Bicep Curl (Cable)

4 Sets

Single Arm Tricep Extension (Cable)

4 Sets

Rear Delt Fly (Dumbbell)

4 Sets

Wrist Curls

4 Sets

Reverse Grip Tricep Press Down Cable

4 Sets

Bicep Curl (EZ Bar)

4 Sets

Upright Row (Barbell)

4 Sets

Day 6

Lat Pulldown (Close Grip)

4 Sets

Decline Bench Press (Dumbbell)

4 Sets

Shrug (Dumbbell)

4 Sets

Bent Over Row (Barbell)

4 Sets

Bench Press (Barbell)

4 Sets

Shrug (Dumbbell)

4 Sets

Dumbbell Row

4 Sets

One Arm Chest Press

4 Sets

Shrug (Dumbbell)

4 Sets

Cable Crunch

3 Sets

Day 7

Leg Extension

4 Sets

Lying Leg Curl

4 Sets

Leg Press

4 Sets

Calf Raise (Leg Press)

4 Sets

Seated Calf Raise

4 Sets

Calf Raise (Machine)

4 Sets

Lunge (Dumbbell)

4 Sets