The Joint-By-Joint Superset Routine

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 BodyDay 2 – Upper Body
A1. Trunk ExtensionA1. Shoulder Extension
A2. Trunk FlexionA2. Shoulder Flexion
B1. Hip ExtensionB1. Shoulder Horizontal Extension
B2. Hip FlexionB2. Shoulder Horizontal Flexion
C1. Knee ExtensionC1. Elbow Extension
C2. Knee FlexionC2. Elbow Flexion
D1. Ankle ExtensionD1. Wrist Extension
D2. Ankle FlexionD2. 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.
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