Superset Training Systems
How To Program Superset Training
Each program should consist of a minimum of three workouts per week. However, in advanced lifers with a high training age superset training can be performed six times per week with one rest day. For example:
- Monday – Train
- Tuesday – Train
- Wednesday – Train
- Thursday – Rest
- Friday – Train
- Saturday – Train
- Sunday – Train
Each workout should contain three supersets with opposing muscle groups, one push and one pull exercise. Superset training can be performed for rep ranges between 6-15 reps. Supersets training will keep the total workout time down while still allowing for high volume.
Compound lifts should be performed at the start of the program while fatigue is at its lowest. Accessory work can then be performed at the end of the program targeting smaller muscle groups.
This training system lends itself to novice, intermediate and advanced level lifters.
The Training Program
Let’s take a look at how the program is planned out over a six day period.
If you would like to further educate yourself on different training systems and methods check out the following education courses