Module 49: A Super-Set Based Workout Plan

This week I want to give you a super-set based workout plan.

Even better, it's a full bod workout plan that requires only 3 sessions per week, and will take you less than 1 hour per workout. That's 3 total hours per week.

Combine this workout plan with a proper diet and you can have a lean & muscular physique with just 3 hours a week invested in your training. Not a bad deal.

A "super-set" is where you do one exercise immediately after the other. So if you were super-setting chin-ups and dips with 1 minute of rest, that means you would do a set of chin-ups, immediately knock out a set of dips, and then rest 1 minute before starting on your next super set.

Super sets are usually indicated by using an Letter,Number fashion in the workout program. For example, a super set that reads like this:

A1
A2

... means you are supersetting 2 exercises (meaning no rest in between exercise A1 and A2.) If it's A1,A2,A3 then you are super-setting 3 exercises. (No rest until the 3rd exercise is done.

Make sense? Ok cool. Here is the 3-day per week full body super-set program:

Day One:

Superset:
A1. Front Squat 3 sets x 4-6 reps
A2. One-Arm Dumbbell Rows 3 sets x 6-8 reps

Superset:
B1. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps
B2. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps

Superset:
C1. Barbell Triceps Extensions 3-4 sets x 8-10 reps
C2. Push-ups 3-4 sets x rep fail

Day Two:

Superset:
A1. Deadlift (pick one) 3 sets x 5 reps
A2. Chin-ups or Pull-ups 3-4 sets till rep fail

Superset:
B1. Overhead Press (barbell or dumbbell) 3-4 sets x 8-12 reps
B2. Single-Leg Dumbbell Deadlift 3-4 sets x 8-12 reps

Superset:
C1. Lat Pulldown Machine 3 sets x 10 reps
C2. Barbell Curls 3 sets x 10-15 reps

Day 3: Repeat workout 1.

Begin the next week with Day2's workout. So some weeks you'll do the Day 1 workout twice, then on other weeks you'll do the Day 2's workout twice.

This workout is also demanding enough that you may want to just do it twice per week. That might not sound like a lot, but if you are trying to shed weight doing just 2 workouts per week paired with an aggressive diet will yield faster results rather than multiple workouts per week that will make hungrier.

Try this workout for 6-8 weeks. Increase weight when you can and you'll see a brand new physique in the mirror by the time you're done.

Matt Marshall, certified personal trainer and founder of Fitness Under Oath

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