3 Day Superset Workout to Build Muscles (with PDF)

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.


Workout TypeSuperset
Suggested Program Duration60-90 Days
Program GoalBuild Muscles and Strength
Frequency3 days a week
Workout Duration/Session60 minutes
LevelBeginners to Intermediate
Suitable GenderMale and Female
Place to WorkoutGym
Plan to Follow Next4-Day Superset Workout Plan

3 Day Full Body Superset Workout for Strength and Mass


  • 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


  • 30-sec Jumping Jacks
  • 30-sec Squat Jumps
  • 30-sec Mountain Climber
  • 3-5 Min Jogging on Treadmill

Workout 1 (Perform 2 Sets)

Workout 2 (Perform Three Sets)

Workout 3 (Perform Three Sets)

Workout 4 (Perform 2 Sets)

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


  • 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)

Workout 3 (Three Sets)

Workout 4 (Three Sets)

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:

Day 3 – Shoulder and Arms


  • 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)

Workout 3 (Two Sets)

Workout 2 (Two Sets)

Cool down:

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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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