Here’s a superset routine that targets the entire body one joint at a time. It follows a split routine where the lower body is trained on Day 1 and the upper body on Day 2. Each workout starts with a proximal pair of exercises and progresses distally with each subsequent pair. In other words, larger muscles are trained first, followed by smaller muscles.
Exercise Pairings by Joint
Day 1 – Lower Body | Day 2 – Upper Body |
---|---|
A1. Trunk Extension | A1. Shoulder Extension |
A2. Trunk Flexion | A2. Shoulder Flexion |
B1. Hip Extension | B1. Shoulder Horizontal Extension |
B2. Hip Flexion | B2. Shoulder Horizontal Flexion |
C1. Knee Extension | C1. Elbow Extension |
C2. Knee Flexion | C2. Elbow Flexion |
D1. Ankle Extension | D1. Wrist Extension |
D2. Ankle Flexion | D2. Wrist Flexion |
The Routine
Day 1 – Lower Body
A1. Bent-Knee Deadlift – 4 x 6-8 @ 3-1-X-0, 10s
A2. Decline Sit-Up – 4 x 8-10 @ 3-0-X-0, 180s
B1. Reverse Hypers – 3 x 10-12 @ 2-0-X-0, 10s
B2. Incline Two-Leg Lowering – 3 x 10-12 @ 3-0-1-0, 150s
C1. Seated Leg Extension – 3 x 12-15 @ 2-0-1-0, 10s
C2. Lying Leg Curl – 3 x 6-8 @ 4-0-1-0, 120s
D1. Standing Calf Raise – 3 x 10-12 @ 2-1-1-0, 10s
D2. Seated Cable Tibialis Raise – 3 x 15-20 @ 1-0-1-0, 90s
Day 2 – Upper Body
A1. Mid-Grip Pull-Up – 4 x 6-8 @ 4-0-X-0, 10s
A2. Standing Military Press – 4 x 6-8 @ 4-0-X-0, 180s
B1. Seated Cable Row – 3 x 8-10 @ 3-0-1-0, 10s
B2. Flat Neutral Dumbbell Press – 3 x 8-10 @ 3-0-1-0, 150s
C1. Kneeling Rope French Press – 3 x 10-12 @ 2-0-1-0, 10s
C2. Incline Dumbbell Curl – 3 x 8-10 @ 3-0-1-0, 120s
D1. Cable Reverse-Grip Wrist Curl – 3 x 12-15 @ 1-0-1-0, 10s
D2. Cable Wrist Curl – 3 x 12-15 @ 1-0-1-0, 90s
How to Implement the Routine
Perform each workout twice a week (e.g., Day 1 on Monday and Thursday, Day 2 on Tuesday and Friday). After a month, switch to a new routine. Keep the rest between the first and second exercise of each superset minimal—just 10 seconds.
Key Tips for Success
- Losing a rep or two each set is normal, depending on muscle fiber makeup. Adjust the load as needed.
- Focus on results, not your ego! Supersets are about effectiveness, not maxing out on weight.
- Choose an appropriate load to complete all sets successfully.