Get your heart rate up and build muscle at a gym with supersets (even when you are busy)!
- Goal: building muscle
- Technical complexity: medium
- 3- Day Split
- Duration: 30 – 50 minutes
- 3 times a week
This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Perform exercises “A” and “B” one after another. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises.
You have 3 training days a week – not back to back days but once every other day. The duration of each training is only 30 – 50 minutes.
Training Day 1. Chest/Back
1A Bench Press 3 x 8-12 reps
1B Pull ups 3 x maximum rep count
2A Incline dumbell press 3 x 8 – 12 reps
2B Barbell Bent Over Row 3 x 8 – 12 reps
3A Chest Dip 2 x 8 – 12 reps
3B Back Extensions 2 x 10 – 20 reps
Training Day #2. Shoulders/Biceps/Triceps/Abs
1A Barbell Curl 3 x 8-12 reps
1B Barbell Lying Tricep Extensions 3 x 8- 12 reps
2A Dumbbell Curl 3 x 8 – 12 reps
2B Dumbbell Shoulder Press 3 x 8 – 12 reps
3A Cable Push Downs 2 x 8 – 12 reps
3B Dumbbell Front Raise 2 x 8 – 12 reps
4A Crunches x 3
4B Dumbbell Lateral Raise 2 x 8 – 12 reps
Training Day 3. Legs/Abs
1 Squat 4 x 8 – 12 reps
2 Lever Leg Extensions 2 x 12 – 15 reps
3 Lever Leg Curl 2 x 12 – 15 reps
4 Standing Calf Raise 3 x 15-20 reps
5 Sit-ups, 2 different exercises, 3 sets each between leg sets.
Before starting the workout plan, choose what will be the amount of reps you are aiming to complete for each set (8 – 12). When you have successfully completed one of the sets with your selected amount of reps using a clean technique for 2-3 workouts in a row, you may add weights. The weights you are using are essentially 60 – 80 % of your estimated one rep max.
Calculate your estimated one rep max>>
Also, pay close attention to your rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction). For example, when bench pressing, push the bar up quickly (concentric contraction) and then bring it down slowly (eccentric contraction) and don’t stop the movement between those stages.
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
Interested in long term muscle building plan also? Consider the bundle below.
Super Gains 6-Month Plan and all myworkoutplans.net training diaries bundle:
See my results with Super Gains plan below.
