Staying fit, strong, and healthy has always been one of many priorities, but sometimes life gets busy that it can’t let me train the way I wanted. That’s why I’ve created several workout plans for myself, from two times weekly to six days a week.
Recently, I’ve been following a 3 day superset workout plan because of limited time, and I’ll continue for at least a couple of months.
The superset workout is an excellent way to get more workouts in less time. And it helps me train my entire body in only three days.
I thought there could be many people like me who want to build muscle and strength and stay in shape. So I decided to hand out the program.
This superset workout plan is suitable for all fitness enthusiasts who want to increase strength, put on muscles, and improve body composition by working out only three days a week.
Here’s the outline of the program.
Summary
| Workout Type | Superset |
| Suggested Program Duration | 60-90 Days |
| Program Goal | Build Muscles and Strength |
| Frequency | 3 days a week |
| Workout Duration/Session | 60 minutes |
| Level | Beginners to Intermediate |
| Suitable Gender | Male and Female |
| Place to Workout | Gym |
| Plan to Follow Next | 4-Day Superset Workout Plan |
3 Day Full Body Superset Workout for Strength and Mass
Schedule
- Monday – Quads and Chest
- Tuesday – OFF
- Wednesday – Back and Hamstrings
- Thursday – OFF
- Friday – Shoulder and Arms
- Saturday – OFF
- Sunday – OFF
You can also integrate abs and obliques exercises into any training day or dedicate a 15 to 30-minute core workout session on any day during the four days off.
Day 1 – Legs and Chest
Warm-up:
- 30-sec Jumping Jacks
- 30-sec Squat Jumps
- 30-sec Mountain Climber
- 3-5 Min Jogging on Treadmill
Workout 1 (Perform 2 Sets)
- Dumbbell Lunges: 10 reps
- Bench Press: 15 reps (50-60% of your 1RM)
Workout 2 (Perform Three Sets)
- Back Squats: 15 reps (50-60% of your 1RM)
- Incline Dumbbell Bench Press: 15 reps
Workout 3 (Perform Three Sets)
- Leg Extensions: 15 reps
- Pec Deck Fly: 15 reps
Workout 4 (Perform 2 Sets)
- DB Step-up: 10 reps
- Dumbbell Pullover: 12 reps
Cool down:
- Downward Facing Dog: 15-sec x 2
- Upward Facing Dog: 15-sec x 2
- Pigeon Pose: 15-sec x 2
- Seated Bend Forward: 15-sec x 2
Exercises for the following weeks:
- Leg Press
- Bar Dips
- Sumo Squat
- High to Low Cable Flyes
- Calf Raises
- Deficit Pushups
Day 2 – Back and Legs
Warm-up:
- 15-sec Ankle Hops
- 5 Burpees
- 3-5 Cycling/Treadmill/Cross Trainer
- 8-10 Inverted Rows
Workout 1 (Three Sets)
- 10 Pull Ups
- 8 Romanian Deadlifts
Workout 2 (Three Sets)
- 12-15 Lat Pulldowns
- 12-15 Leg Curls
Workout 3 (Three Sets)
- 12-15 Seated Cable Rows
- 12-15 Glute Bridges
Workout 4 (Three Sets)
- 12-15 Bent-Over Rows
- 12-15 Calf Raises
Cool down:
- Single-leg Hamstring stretch: 10-sec/side x 2
- Cat-Cow Stretch: 10-sec cat and 10-sec cow x 3
- Standing Bend Forward: 15-sec x 2
- Upward Facing Dog: 15-sec x 2
- Lunges Stretch: 15-sec x 2
- Superman: 10 reps x 2
Exercise options for the upcoming weeks:
- Neutral Grip Pulldown
- Bulgarian Split Squat
- One-arm Dumbbell Row
- Reverse Lunges
- Standing Lat Pullover
- KB Pistol Squat
- T-Bar Row
- Lateral Squats
- Facepull
Day 3 – Shoulder and Arms
Warm-up:
- Sprint in Place: 10 seconds x 2
- Jumping Jacks: 10 seconds x 2
- High Knees: 10 seconds x 2
- Mountain Climber: 10 seconds x 2
Workout/Set 1 (Lightweight/empty barbell)
- 20 reps Overhead Press
- 20 reps Barbell Curl
- 20 reps Skull Crusher
Workout 2 (Two Sets)
- 12 reps DB Overhead Press
- 10 reps Alternate Dumbbell Curl
- 12 reps Triceps Bar Pushdowns
Workout 3 (Two Sets)
- 12 Dumbbell Lateral Raises
- 12 Cable Curls
- 12 Overhead Tricep Extension
Workout 2 (Two Sets)
- 12 Dumbbell Rear Delt/Reverse Pec Deck Flyes
- 12 Hammer Curls
- 10 One-arm Tricep Kickbacks per side
Cool down:
- Cobra Pose
- Bow Pose
- Cow Face Pose
Alternate exercise options for the upcoming weeks:
- Arnold Press
- Incline Dumbbell Curl
- Bench Dips
- Shoulder Shrug
- Concentration Curl
- Front Raises
- Preacher Curl
- Diamond Pushup
Instructions to Follow This Superset Plan Effectively
1. How much should you lift?
You can lift as heavy as possible as long as you perform the suggested reps and sets with the right form.
2. The optimal rest time between exercises
Switching between exercises without rest can be challenging and decrease overall performance. So It’s best to take 30 seconds to 1 minute of rest between exercises.
3. Train When You Feel The Most Active
You can train at any time of the day but make sure you feel physically and mentally active to give maximum effort.
4. Progress Your Level
You should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.
6. If You’re a Beginner
It is best to focus on form instead of weight for the first couple of months. Once you gain strength and learn the right form, you can progress your workout. You can also start with the one-hour program.
7. Pre-Workout Meal
The foundation of a good workout session begins with a couple of hours of training. For example, what you eat before the workout matter a lot.
For a good training session, you should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had.
8. Keep yourself hydrated
Whether you do superset or circuit training, keeping yourself hydrated during the workout prevents uneasiness and injuries and boosts your performance.
3 Day Superset Workout Plan PDF
You can download the above workout plan to keep it handy.
You can also try other workout programs depending on your lifestyle and fitness goal.
