This month, we’re taking a break from the body-part split, and featuring a full body Supersets plan for those with busier schedules as spring approaches.
The Plan: A 3-day workout split, featuring a total body, superset approach. The approach to the exercises will change daily for variety, but the theme remains Supersets for greater metabolic response and to encourage fat burning. This plan is for those that are cutting, maintaining, or simply looking to break out of a rut. If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. To maximize fat loss, choose the cardio options. They can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
Day 1: Supersets (upper/lower)Each set of exercises done back to back, with no rest. Rest 30-60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each superset. |
|||
Exercise: |
Reps |
Sets |
|
| Superset #1 | |||
| Squat |
12 | 3 | |
| Shoulder press |
12 | 3 | |
| Superset #2 | |||
| Deadlift |
12 | 3 | |
| Pull-up |
12 | 3 | |
| Superset #3 | |||
| Walking Lunges |
12 | 3 | |
| Tricep Dips |
12 | 3 | |
| Superset #4 | |||
| Standing Calf Raises |
fail | 3 | |
| Bicep Curls |
12 | 3 | |
| Superset #5 | |||
| Decline Pushups |
20 | 3 | |
| Stability Ball Crunch | fail | 3 | |
~Rest/Yoga/Cardio (opt.)~
Day 2: Tri-setsOpposing muscle group tri-sets = Move through each exercise in the group, in order. Rest 60 seconds. Then repeat until all 3 tri-sets for that group is complete. Then begin the same process for the next group. Rest 60-90 seconds between each tri-set. |
|||
Exercise: |
Reps |
Sets |
|
| Tri-sets #1 | |||
| Dumbbell Row |
8 | 3 | |
| Overhead Extension |
8 | 3 | |
| Squat |
8 | 3 | |
| Tri-sets #2 | |||
| Incline Press |
8 | 3 | |
| Incline Curl | 8 | 3 | |
| Split squat | 8 | 3 | |
| Tri-sets #3 | |||
| Lateral Raise | 8 | 3 | |
| Tricep Kickbacks |
8 | 3 | |
| Calf Raise |
fail | 3 | |
| Core | |||
| Hanging Knee Raise | 20 | 3 | |
| Hip Raise | 20 | 3 | |
~Rest/Yoga/Cardio (opt.)~
Day 3: Compound SupersetsEach set of exercises done back to back, with no rest. Rest 60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each compound set. |
|||
Exercise: |
Reps |
Sets |
|
| Compound superset #1 | |||
| Pull-up | max | 3 | |
| Close -Grip Lat Pulldown |
10 | 3 | |
| Compound superset #2 | |||
| Incline Flye |
10 | 3 | |
| Decline Pushups | max | 3 | |
| Compound superset #3 | |||
| Smith Squat |
12-15 | 3 | |
| Rear Lunge |
10/side | 3 | |
| Compound superset #3 | |||
| One-Arm Lateral Raise |
10 | 3 | |
| Bicep curls, 21s |
21 | 3 | |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
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I’m reviewing the routines right now and copying them down to start training tonight. I’m having a difficult time discerning between Day 1 being Supersets and Day 3 being Compound Sets. What are the differences?
Hi Danielle,
The difference is in the exercises used. Superset 1 goes from a lower body to an upper body movement, whereas superset day 3 tackles the same muscle group are in each superset. Its a difference in which muscle groups are being used. Hope this helps!
I am thinking of starting this next week. Do you think it would be enough time between if I did Day 2 on Wed at 5am and then Day 3 on Thursday at 4pm? This is just how my schedule works out. Thanks!
Being not quite 36 hours, I wouldn’t really recommend it. It’s hard to tell how each person’s body will adapt to having less rest between exercising the same muscle group, so to play it safe we’d recommend waiting longer. If you’re willing to listen to your body, you’re more than willing to give it a shot, based on your level of soreness (and food! eating is half the over-training battle) that day. But if you’re lifting good and heavy (you should ;) ) then it should be a bit difficult to hop back on those muscles so soon. Let us know what you decide :)
I’m just coming off a diet/exercise break as per EM2WL teachings. I’m starting up again this coming Monday and came across both this workout and the “Burn” section of the Kickstart Workout plan. Which would you advise doing for cutting/more effective fat loss? Could I possibly alternate weeks of both programs to create a hybrid program?
Either program would work great for cutting. Feel free to use either 4 weeks of each (completing 2 burn cycles = 4 wks) , or combine the two for a 6-8 week program.
Oooooooh, excited to try this one!!! Question: How bad is it if I’m not able to do the exercises as supersets? My gym is giantic, spread out, and always packed…not sure I can get away with supersets everytime… Major problem??
Well…considering that the whole theme of this month is Supersets…it’s kind of a big deal. Lol. I mean, surely you’ll still get a decent workout, but the effect of the Supersets are key to making this workout what it is. If you have an idea of which ones you can’t superset, we can help with suggestions of exercises to sub so that you can make the superset happen. If not, you can still do the exercises, but it will likely become a completely different workout. ;)
Yeah…I was hoping you wouldn’t say that!! ;) I still have a few weeks before cut phase…so maybe in that time I can figure out how to make the supersets work. :)
Starting this today! I’m going to take pics along the way. I hope to be posting some great before and afters.
YAY! Looking forward to it. Keep us posted, Cindy!
I finished 4 weeks of this workout. I lost 1lb, a 0.5 inch of my waist and 1 inch off my hips. I’m happy with that. I also found out I’m a lot stronger than I thought I was, so I’m really happy with that.
Yay, Cindy! We’re so happy to hear that! Thanks for the feedback ;)
Yay! I LOVE your workouts and I have been anxiously awaiting March. Thanks so much!
So glad you love them, Jen! Keep us posted on your progress :)
Would these supersets be logged as strength training? They almost feel like circuit training.
Yes. If you are logging into MFP, log as circuit to get a cal burn figure that represents the heart rate factor of this workout.
what type of cardio and how long do you recommend on non weight days
Feel free to do cardio of choice on at least 2 of the off days. Because of the nature of the lifting days, choose cardio based on how you feel/goals. High intensity is great for fat loss, but may increase the water retention from the already HIIT-like lifting sessions. Lower/moderate intensity will help to relieve muscle soreness/excess retention.
Thanks for the reply :)
love it – thanks! Will be trying this out today…
Yay! Let us know how it goes!
That looks awesome. I might have to come back and try that after I finish New Rules!
I’m going to send this to my gym friend who I’m almost certain is waisting her time away on the dreadmill….Hopefully she gives this a try. BTW: I’m loving the monthly workouts you guys are doing. Gives me something to look forward to when Xtrain is over.
I hope she tries it, too, Tamika. Glad you’re loving the workouts. If you ever try one, let us know how it goes. Or if you have any requests, give us a shout ;)