5 Day Superset Exercise Routine for Super Gains


CHEST & BACK Full Superset Workout

Video taken from the channel: Mike Thurston


KILLER SHOULDER WORKOUT Superset Session by Ross Dickerson

Video taken from the channel: ShapeYOU


How To Superset PROPERLY Build Muscle With These 6 KILLER Superset Routines

Video taken from the channel: BarbarianBody



Video taken from the channel: Simeon Panda



Video taken from the channel: Sadik Hadzovic


Antagonistic Supersets | The Quickest and Easiest Way to Gain Muscle Mass

Video taken from the channel: Garage Strength


A Great Muscle Building Workout! Antagonist 4 day Training Split.

Video taken from the channel: Fit and 50

You can train any 5 days per week, but ideally, you’re weekly layout will be: Day 1: Upper A Day 2: Lower A Day 3: Regen/Active Recovery (walking, hiking, yoga, etc.) Day 4: Upper B Day 5: Lower B Day 6: Arms Day 7: REST. 8 Week Superset Program to Super Size Your Gains Legs. Chest + Back. Rest Day – Do some light cardio, don’t just sit on your ass all day.

Rest Day – Do some light cardio, May we also suggest: 6 Moves That Will Get You Massive Arms In 12 Weeks. This 40-Minute Shoulder Workout Will Sculpt. Workout Description This is a very unconventional, but highly effective muscle building system for those of you who prefer to train 5 days per week with great intensity.

You will find no squats, bench press or deadlifts here. This workout is pieced together to show you what can be done without the big 3 lifts, and by using supersets. Page 1 of 2Superset Workouts: Twice The Gains In Half The Time. 1. Superset Workouts: Twice The Gains In Half The Time; 2. Upper-Body Superset Training Plan. Day 1: Chest + Triceps Day 2: Legs + Biceps Day 3: Rest Day 4: Shoulders + Triceps Day 5: Back + Biceps Day 6: Rest.

Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Do this workout up to three times. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B.

Do all the reps of exercise 1A, rest for no more than 30 seconds, then do all the reps of exercise 1B and. 3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Describing The Fast Mass Workout.

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. After you finish your superset, you’ll want to take a rest period of between 45-90secs.

List of related literature:

Microcycle 5 increases frequency to 6 days per week employing a traditional bodybuilding-style split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

You want to do these at least once per week, assuming they are included in the program (not everyone can or should do all of these lifts).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Instead, one should alternate muscles and days; for example, biceps on day 1, triceps on day 2, biceps again on day 3, and triceps again on day 4.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

As a result, it is almost impossible to make a lot of gains in mass and strength on this kind of program, which is designed for refinement of the physique, not for building fundamental size and strength.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Is it beneficial to train six days a week, or should a drug-free bodybuilder train just three or four days?

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

I used a routine that combines the double split routine and split routine in a six-day workout.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

This program permits very intense workouts because each body part has at least 3 days to recuperate.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • @ Mike Thurston. How important is it to do cable exercises like the fly’s on your video? All I do is use dumbbells and free weights to do the same exercises. Is it just preference? Or does it make a difference in feel?

  • I’m not sure if I’ll be the only one asking but did he mention sets per supersets? I know he mentioned reps.

    P.S.Awesome chest workout man! Appreciate the advice and tips! Get some!!!

  • I just did it today, it was awesome. 4 sets each exercise. Tomorrow I’m gonna feel it, no doubts about it. Overall I truly believe is very efficient. At one point also a couple of personal trainers were observing me. Well done, thank you for all the tips and showing how to perform them properly so we don’t injure ourselves.

  • Hi, Sadik….my name is Rick from Oakland, CA Im about 5’9″ & roughly sbout 300 lbs even, so Im a pretty big dude for my height….Im trying to get down to between 205-210 lbs, what kind of workout would you reccomend for me to get down to my goal weight, please??? Im a huge huge fan!!!!! Thanks so much!!!!!

  • Its amazing the amount of different tpye of steroids and other bad mojo juice he uses,, but still lokks kind of normal. Good om him.

  • I do pull, push, legs and a light shoulder training day. So also a 4 day division. Training agonist and antagonist together doesn’t work for me. If I train biceps and triceps together on one day, I have to pause for a week until something works again.
    A good contribution again, Laurence.
    Best regards and see you soon

  • Can I ask your advise on swimmers look or bodybuilder look. With doing work in the gym and diet for both. and if swimmers look is still a good look

  • Is it wrong to do super sets this way?-
    1st-10 reps, up ten lbs-10 reps, up ten lbs-10 reps…..that’s one set.
    I do this for a total of 3x’s-so three sets of these. Is this a “bad way” to super set?

  • You are a maniac and make me wanna run to the gym again. What your teaching is 100 percent correct fatigue not weight or sets and get that blood flowing and that contraction. You look great as provide great guidanceI am a fan

  • It took me 2 years to figure out how to make my chest grow. It was all about tempo and holds at the bottom for that extra stretch. Now I can only do 1 chest day a week. The recovery takes the whole week. In one month I noticed more development than the last 2 years combined.

  • So when you superset do you go back and forth until you did like 3-4 super sets for the 2 exercises or is there something I’m missing?

  • Nice ideas on both comps and super sets. Will def be trying some thanks for the ideas:)
    As for some I do: OH shoulder Press (4-5 reps), Lateral Raise (15 reps) + band face pulls (15reps). Thats a good shoulder focused tri set similar to yours. Also sometimes do the Incline BB Press, Single arm DB OH press & Rear Felt fly’s similar rep ranges as before.

  • Gonna give this a try tomorrow. Have 20 minutes to try one of these super sets during my lunch break so works great for me.
    Can we have a superset for biceps and triceps

  • Learn more about Bicep, Tricep and Mass Building Training in our series of books: Bize and Trize Vol.1 and 2


  • Ok, so I’ve been wanting to drop my body fat percentage by like 2 or 4 so are there any tips you guys can give me? I wanna lose the belly fat and just a little fat in general while keeping the muscle.

  • So umm I hate to be this guy, but this is showing “compound sets” not “super sets”. Super sets work opposite muscles like doing bench to barbell row while compound sets hit the same muscle group with a different type of lift like his dumbbell to cable exercise

  • Simeon Panda i like the comment, “not having someone jump in on your set”:) I tell them how many i have left and they can just don’t move my weight. HMU

  • These are almost impossible to do in my gym(university gym) since there are so many people. There’s no way I’d be able to leave a bench or machine to go do something else without someone taking it.

  • Hey Mike, truly love the content. You are a rare gem in todays fitness industry. If you are looking to take your video production to the next level I would jump at the opportunity to come and work with you. Some of my work:



    Keep up the awesome work you animal!

  • Larry this sounds like a terrific way to workout. I always do one bodypart all at once then go to the rest of the split. I need to try this one!! ��������

  • I like what your doing bro keep it up…quick question it might be a silly one but with this superset, should i do this as one set? or repeat the superset 4 times?

  • Hi Simeon, also in Germany your videos are watched regularly. You mediate a super content. Now to this video. How many sets and reps should one make by these super sets? Greetings from Germany (Cologne), Lukas.

  • Great video. I still have a hard time doing push ups (even with my Lebert bar), any suggestions? I weigh 199 lbs at 6″ tall. Trying to work up to lifting my body weight.

  • Question is, for this routine, if you’re going to the gym, how many sets for each exercise? Just one set with 10 reps each? I’m confused…

  • Interested to hear your thoughts on at home plyometrics. Circus performer currently injured looking to correct chondral malacia. Also, Hit me up if you need music.^^

  • Big fan of this kind of training! Only thing I do diffrently is I change up what I begin with! For example first exercise chest first than back, seccond exercise back first than chest third exercise chest first than back..
    Love it��

  • Congratulations on hitting 300,000 subscribers Mike..!! ������
    I followed you from 64,000 at beginning of the year! ☺��
    Keep up the great Positive informative videos..!!! ��

  • Great great video lawrence they just get better everytime…great info well spoken clear with the pop ups also on screen this is just great!!!! Really really well done!!! This deserves a share i think mate ☺ keep training while having fun☺

  • SUPERSET hombros

    Press con mancuernas 15/12/10/8
    Lateral mancuernas 15/12/10/8 4sets

    Remo ala barbilla 15/12/10/8
    Frontal disco 15/12/10/8 4sets

    Press arnold 4×15

    Lateral en máquina 4×15

  • if we could get more footage or the workout and less gazing at yourself in the mirror that would be ideal. that ratio was a lil whack

  • bro please usr sub tittle
    it help us to understand what you say
    cz I’m from Bangladesh. and we are not too good in English. so plz do it.its help us a lot

  • Hey Simeon, if you perform any sort of mobility work or warm-up stretching routine before your workouts. I would really appreciate it if you could possibly share the info through a video on the subject. Thanks!

  • Maaannn that’s some crazy amount of volume.But retracting the shoulder blade to the max is such an important cue..something so many people know but hardly implement.

  • Idiots thinking this guy is on roids lmfao this is achieveable naturally u lazy fucks. Years of hard consistent work, good job Mike.

  • Been trying to understand what a superset is. Totally get it now, very well explained. Love the video. Will definitely try those out.

  • Dude ur chest isn’t lacking anywhere. U wanna think that then fine but ur lookin’ top shelf bro! I’m 220lbs and want my chest like that.

  • This was the first video I seen of yours i tried and it worked. I’ve been trying to find you again for nearly 2 months then i and only just realised I’ve been watching your vids for the past 2 days on dieting and workout tips hahaha. Stay solid panda

  • I’m dumb. Do I do this workout one exercise after the other four times, or do the first superset four times and then move on to the next superset and so on?

  • Great workout, did it yesterday 3 sets & I felt it��, love the tips man really kept me engaged and safe����. Just for later videos, it would be what you reckoned would be a good rep range for each set����. Love the work, keep the hustle����. Love the Channel bro❤️

  • What a load of shite!! ��
    If you can’t get your top chest or inner pecs just keep working out always feel the muscle,
    Genetics plays a huge part, even today if you look at Arnold you’ll see those biceps and huge chest size natural you can see arnold and Ronnie Coleman also and understand why when he took it serious he got the shape he gotten, when your experienced you’ll be able to look at certain ppl and know they could get a good build if they tried just with the way there body is shaped, this is the truth!
    I don’t want likes or views ��

  • Ross about the rotator warmup: the weight of the plate is not working directly against your rotators, but in a 90° angle. The weight pushes down and your rotators work horizontally. Therefore you’re only training your bicep isometrically. It makes more sense to use a resistance band or a cable.

  • Yo YT Fam here is a Pro Tip! If you train during peak gym hours, avoid training chest Monday. Hope you all have an epic weekend!

  • I don’t understand I have to work hard to not suffer burnout but how did you get that big by quitting on that particular rap like that? Is it the volume of work because I get way more intense than that. Is it just for video sake you’re not showing that or am I doing something wrong? I will go in and literally annihilate the muscle. My diet is good but I have energy problems I’m 52 years old. I just started training three and a half months ago. It’s taking this long just to get in shape enough to handle large volumes of work. I get very intense though and I’m usually wiped out after a workout. After a shower I feel good but it’s hard to maintain the energy. I often have to leave and drive around feel guilty and come back to finish. Should I lower the intensity? I see only three sets per certain exercises and that’s a question for me as well. It takes three sets just to warm up before I try to do the real work and then I start counting my sets. If it’s a mainstay exercise like for shoulders a shoulder press I will do eight to 10 sets finishing the last set with a superset cutting the weight in half and then doing it again and busting out as many reps as I can. Then there is front Fry’s lateral and rear delts or bent over fly’s or machine flyes for rear delts. I usually do 7 sets each on those adding one set to the rear delts. I’m just trying to mimic the volume of work that Arnold and a lot of the classic bodybuilders claimed to do. it makes it hard to eat clean because I just don’t have the energy

  • Besides this being some pretty boy showing how strong he is in these so-called instructional videos, it’s useless if you don’t explain how to do do it right, since technique is everything. Just showing is not going to help people. All these are, are narcissistic attention seeking videos.

  • Sir I like your body very much it’s awesome I wan to make like you suscribe your channel my height is not grown so much so I should start or not my age is 17

  • Three reasons why your chest isn’t growing:
    1) You’re not getting stronger
    2) You’re not getting stronger
    3) You’re not getting stronger

    Cool workout though…

  • Fuckn people.O his voice.O he’s on gear. don’t like it don’t watch it that simple dude puts out good content.maybe u fucks should watch some duche like vegan gains

  • On your incline dumbell press you have your elbows far away from your body. I thought they were meant to be tighter in at the bottom of the movement. Can you give a few pointers on form here? Maybe I have been doing them wrong

    Love the videos