Four-Week Superset Program for Serious Mass Gain

The debate whether is more important to be strong or big seems to be a never-ending one.  Although logic tells us that greater strength also means bigger muscle mass, practice often proves this wrong. Muscle mass is much more related with size than with strength. However, when it comes to weight training, and achieving quick results, strength has its supremacy.

Once you start training, you’ll notice a much quicker rise in strength then in size. However, with greater strength you improve your ability for handling greater weighs, which results in greater ability to increase the volume of training. This, in turn helps in steady building of your muscle size. All things considered, the optimal building of thick muscles, requires a combination of styles that work both on your strength and size.

As you’re probably aware, it’s heavy lifting, big volumes and repeated stress that make your muscle and strength grow. In line with this, you need to answer the production of hormones with proper time for recovery, in order to support the muscle growth.
By using this approach of alternate workouts you can receive all the advantages of hormonal changes, increased testosterone production and sufficient time for recovery of the targeted muscle group.

ROUND ONE

  • You start the week of exercises with heavy lifting.
  • All the exercises are performed until reaching near failure, finishing all the sets and reps, after which you switch to exercising the other body part.
  • After each set of two exercises take a short brake, and continue with working out the antagonistic muscles. The idea behind this protocol is to completely annihilate the muscles before switching to the antagonist partner.

ROUND TWO

  • The second round of workouts are performed with lighter weights and more reps.
  • The focus is on traditional triset workouts, without any rest between exercises.

TRAINING SPLIT

  • DAY 1: Quads, hams, calves, abs
  • DAY 2: Chest, back, traps
  • DAY 3: Shoulders, triceps, biceps
  • DAY 4: Quads, hams, calves, abs
  • DAY 5: Chest, back, traps
  • DAY 6: Shoulders, triceps, biceps
  • DAY 7: Rest

WORKOUT – ROUND 1

DAY 1: QUADS/HAMS/CALVES/ABS
  •     Squat: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
  •     Lying Leg Curl: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
  •     Standing Calf Raise: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
  •     Leg Press: 3 sets, 10 reps, 2 min. rest
  •     Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
  •     Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
  •     Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
  •     Single-leg Extension: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
  •     Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
  •     Hanging Leg Raise: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
*All the sets are completed before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
  •     Bench Press: 4 sets, 8 reps 2 min. – 2.5 min. rest
  •     Lat Pulldown (wide grip): 4 sets, 8 reps, 2 min. – 2.5 min. rest
  •     Dumbbell Shrug: 4 sets, 8 reps, 2 min. – 2.5 min. rest
  •     Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
  •     Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
  •     Upright Row: 3 sets, 10 reps, 2 min. rest
  •     Machine Flye: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Seated Cable Row: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Barbell Shrug: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Cable Crossover: 3 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Straight-arm Pulldown: 3 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Bentover Lateral Raise: 3 sets, 12 reps, 1.5 min – 2 min. rest
*All the sets are completed before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
  •     Barbell Overhead Press: 4 sets, 8 reps, 2 min. – 2.5 min. rest
  •     Skull Crusher: 4 sets, 8 reps, 2 min. – 2.5 min. rest
  •     Barbell Curl: 4 sets, 8 reps, 2 min. – 2.5 min. rest
  •     Lateral Raise: 3 sets, 10 reps, 2 min. rest
  •     Pushdown: 3 sets, 10 reps, 2 min. rest
  •     Preacher Curl: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Dumbbell Front Raise: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Seated Overhead Extension: 4 sets, 12 reps, 1.5 min. – 2 min. rest
  •     Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1.5 min. – 2 min. rest
*All the sets are completed before moving to next exercise.

WORKOUT – ROUND 2

DAY 4: QUADS/HAMS/CALVES/ABS
1. Squat triset with
  • Leg Extension
  • Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
2. Standing Calf Raise superset with
  • Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
3. Leg Press triset with
  • Hack Squat
  • Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
4. Seated Calf Raise superset with
  • Twisting Crunch: 4 sets, 15 rest, 2 min. rest
5. Front Squat (Smith Machine) triset with
  • Single-leg Standing Leg Curl
  • Rope Ab Crunch: 4 sets, 10 reps, 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.
DAY 5: CHEST/BACK/TRAPS
1. Flat Dumbbell Press triset with
  • Seated Cable Wide-grip High Row
  • Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
2. Incline Press triset with
  • Lat Pulldown
  • Bentover Lateral Raise: 3 sets, 10 reps, 2 min. – 2.5 min. rest
3. Incline Flye triset with
  • Seated Cable Low Row
  • Dumbbell Shrug: 3 sets, 12 reps, 2 min. – 2.5 min. rest
4. Decline Dumbbell Press triset with
  • Chinup (palmsfacing in)
  • Upright Row: 4 sets, 10 reps, 2 min. – 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.
DAY 6: SHOULDERS/TRICEPS/BICEPS
1. Dumbbell Press triset with
  • Dumbbell Skull Crusher
  • Barbell Curl: 4 sets, 12 reps, 3 min. rest
2. Cable Lateral Raise triset with
  • Rope Pushdown
  • Cable Curl: 3 sets, 10 reps, 2 min. – 2.5 min. rest
3. Cable Front Raise triset with
  • Overhead Rope Extension
  • Single-arm Preacher Curl: 3 sets, 12 reps, 2 min. – 2.5 min. rest
4. Bentover Lateral Raise triset with
  • Seated Dumbbell Extension
  • Seated Dumbbell Curl: 4 sets, 10 reps, 2 min. – 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.

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