{"id":13126,"date":"2023-01-02T12:16:12","date_gmt":"2023-01-02T17:16:12","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13126"},"modified":"2023-01-02T12:16:22","modified_gmt":"2023-01-02T17:16:22","slug":"3-day-superset-workout-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf","title":{"rendered":"3 Day Superset Workout to Build Muscles (with PDF)"},"content":{"rendered":"\n<p>Staying fit, strong, and healthy has always been one of many priorities, but sometimes life gets busy that it can&#8217;t let me train the way I wanted. That&#8217;s why I&#8217;ve created several workout plans for myself, from two times weekly to six days a week.<\/p>\n\n\n\n<p>Recently, I&#8217;ve been following a 3 day superset workout plan because of limited time, and I&#8217;ll continue for at least a couple of months.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>Here&#8217;s the outline of the program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Workout Type<\/td><td>Superset<\/td><\/tr><tr><td>Suggested Program Duration<\/td><td>60-90 Days<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Muscles and Strength<\/td><\/tr><tr><td>Frequency<\/td><td>3 days a week<\/td><\/tr><tr><td>Workout Duration\/Session<\/td><td>60 minutes<\/td><\/tr><tr><td>Level<\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td>Suitable Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Place to Workout<\/td><td>Gym<\/td><\/tr><tr><td>Plan to Follow Next<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Superset Workout Plan<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Day Full Body Superset Workout for Strength and Mass<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"PbFMECUk\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2022-12-31T17:06:52.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Combination of compound, isolation, and bodyweight exercises for strength, hypertrophy, and transformation.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/PbFMECUk-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/PbFMECUk.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Schedule<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Quads and Chest<\/li>\n\n\n\n<li>Tuesday &#8211; OFF<\/li>\n\n\n\n<li>Wednesday &#8211; Back and Hamstrings<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Shoulder and Arms<\/li>\n\n\n\n<li>Saturday &#8211; OFF<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Day 1 &#8211; Legs and Chest<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Jumping Jacks<\/li>\n\n\n\n<li>30-sec Squat Jumps<\/li>\n\n\n\n<li>30-sec Mountain Climber<\/li>\n\n\n\n<li>3-5 Min Jogging on Treadmill<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 1 (Perform 2 Sets)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners#2_Dumbbell_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lunges<\/a><strong>: <\/strong>10 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-barbell-push-exercises#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Press<\/a><strong>:<\/strong> 15 reps (50-60% of your 1RM)<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 2 (Perform Three Sets)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squats<\/a>: 15 reps (50-60% of your 1RM)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Bench Press<\/a>: 15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 3<\/strong> <strong>(Perform Three Sets)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Extensions: 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#4_Machine_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Pec Deck Fly<\/a>: 15 reps<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong><strong>Workout 4 (Perform 2 Sets)<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">DB Step<\/a>-up: 10 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a>: 12 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Cool down:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Downward Facing Dog: 15-sec x 2<\/li>\n\n\n\n<li>Upward Facing Dog: 15-sec x 2<\/li>\n\n\n\n<li>Pigeon Pose: 15-sec x 2<\/li>\n\n\n\n<li>Seated Bend Forward: 15-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercises for the following weeks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Press<\/li>\n\n\n\n<li>Bar Dips<\/li>\n\n\n\n<li>Sumo Squat<\/li>\n\n\n\n<li>High to Low Cable Flyes<\/li>\n\n\n\n<li>Calf Raises<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits#4_Standard_Dumbbell_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Deficit Pushups<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Day 2 &#8211; Back and Legs<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec <a href=\"https:\/\/www.youtube.com\/watch?v=IHZxspDBllE\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/li>\n\n\n\n<li>5 Burpees<\/li>\n\n\n\n<li>3-5 Cycling\/Treadmill\/Cross Trainer<\/li>\n\n\n\n<li>8-10 Inverted Rows<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Workout 1 (Three Sets)<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Pull Ups<\/li>\n\n\n\n<li>8 Romanian Deadlifts<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Workout 2 (Three Sets)<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12-15 <a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#8_Lat_Pulldown\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Pulldowns<\/a><\/li>\n\n\n\n<li>12-15 Leg Curls<\/li>\n<\/ul>\n\n\n\n<p><strong><strong><strong>Workout 3 (Three Sets)<\/strong><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12-15 <a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rows<\/a><\/li>\n\n\n\n<li>12-15 Glute Bridges<\/li>\n<\/ul>\n\n\n\n<p><strong><strong><strong>Workout 4 (Three Sets)<\/strong><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12-15 <a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#7_Barbell_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-Over Rows<\/a><\/li>\n\n\n\n<li>12-15 Calf Raises<\/li>\n<\/ul>\n\n\n\n<p><strong>Cool down:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=nicmwV6cyrw\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Hamstring stretch<\/a>: 10-sec\/side x 2<\/li>\n\n\n\n<li>Cat-Cow Stretch: 10-sec cat and 10-sec cow x 3<\/li>\n\n\n\n<li>Standing Bend Forward: 15-sec x 2<\/li>\n\n\n\n<li>Upward Facing Dog: 15-sec x 2<\/li>\n\n\n\n<li>Lunges Stretch: 15-sec x 2<\/li>\n\n\n\n<li>Superman: 10 reps x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise options for the upcoming weeks: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neutral Grip Pulldown<\/li>\n\n\n\n<li>Bulgarian Split Squat<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/weight-bench-dumbbell-exercises#One-arm_Dumbbell_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Dumbbell Row<\/a><\/li>\n\n\n\n<li>Reverse Lunges<\/li>\n\n\n\n<li>Standing Lat Pullover<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/crossfit-kettlebell-workouts-and-wods-pdf#14_Kettlebell_Pistol_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">KB Pistol Squat<\/a><\/li>\n\n\n\n<li>T-Bar Row<\/li>\n\n\n\n<li>Lateral Squats<\/li>\n\n\n\n<li>Facepull<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Day 3 &#8211; Shoulder and Arms<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sprint in Place: 10 seconds x 2<\/li>\n\n\n\n<li>Jumping Jacks: 10 seconds x 2<\/li>\n\n\n\n<li>High Knees: 10 seconds x 2<\/li>\n\n\n\n<li>Mountain Climber: 10 seconds x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout<\/strong>\/<strong>Set 1<\/strong> (Lightweight\/empty barbell)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 reps Overhead Press<\/li>\n\n\n\n<li>20 reps Barbell Curl<\/li>\n\n\n\n<li>20 reps Skull Crusher<\/li>\n<\/ul>\n\n\n\n<p><strong><strong><strong><strong>Workout 2 (Two Sets)<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> 12 reps DB Overhead Press<\/li>\n\n\n\n<li> 10 reps Alternate Dumbbell Curl<\/li>\n\n\n\n<li> 12 reps <a href=\"https:\/\/www.youtube.com\/watch?v=E-cV_8XCw1o\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Bar Pushdowns<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong><strong><strong><strong><strong>Workout 3 (Two Sets)<\/strong><\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/li>\n\n\n\n<li>12 Cable Curls<\/li>\n\n\n\n<li>12 Overhead Tricep Extension<\/li>\n<\/ul>\n\n\n\n<p><strong><strong><strong><strong><strong>Workout 2 (Two Sets)<\/strong><\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Rear Delt<\/a>\/Reverse Pec Deck Flyes<\/li>\n\n\n\n<li>12<a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises#16_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\"> Hammer Curls<\/a><\/li>\n\n\n\n<li>10 One-arm Tricep Kickbacks per side<\/li>\n<\/ul>\n\n\n\n<p><strong>Cool down:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cobra Pose<\/li>\n\n\n\n<li>Bow Pose<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-qbPrlf1oxE\" target=\"_blank\" rel=\"noreferrer noopener\">Cow Face Pose<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Alternate exercise options for the upcoming weeks: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arnold Press<\/li>\n\n\n\n<li>Incline Dumbbell Curl<\/li>\n\n\n\n<li>Bench Dips<\/li>\n\n\n\n<li>Shoulder Shrug<\/li>\n\n\n\n<li>Concentration Curl<\/li>\n\n\n\n<li>Front Raises<\/li>\n\n\n\n<li>Preacher Curl<\/li>\n\n\n\n<li>Diamond Pushup<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instructions to Follow This Superset Plan Effectively<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. How much should you lift?<\/strong><\/h4>\n\n\n\n<p>You can lift as heavy as possible as long as you perform the suggested reps and sets with the right form.<\/p>\n\n\n\n<p><strong>2. The optimal rest time between exercises<\/strong><\/p>\n\n\n\n<p>Switching between exercises without rest can be challenging and decrease overall performance. So It&#8217;s best to take 30 seconds to 1 minute of rest between exercises.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3.<\/strong> <strong>Train When You Feel The Most Active<\/strong><\/h4>\n\n\n\n<p>You can train at any time of the day but make sure you feel physically and mentally active to give maximum effort.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Progress Your Level<\/strong><\/h4>\n\n\n\n<p>You should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. If You\u2019re a Beginner<\/strong><\/h4>\n\n\n\n<p>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 <a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"4698\" rel=\"noreferrer noopener\">one-hour program<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7. Pre-Workout Meal<\/strong><\/h4>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>For a good training session,&nbsp;you should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. Keep yourself hydrated<\/strong><\/h4>\n\n\n\n<p>Whether you do superset or circuit training, keeping yourself hydrated during the workout prevents uneasiness and injuries and boosts your performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Day Superset Workout Plan PDF<\/strong><\/h2>\n\n\n\n<p>You can download the above workout plan to keep it handy.<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d4068db9-8ad9-4b5d-b452-95d41af8ce5b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-day-antagonistic-superset-workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3-day-antagonistic-superset-workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-day-antagonistic-superset-workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-d4068db9-8ad9-4b5d-b452-95d41af8ce5b\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>You can also try other workout programs depending on your lifestyle and fitness goal.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" target=\"_blank\" rel=\"noreferrer noopener\">One Hour Full Body Workout to Build Muscle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5 Best Workout Splits for Strength &amp; Gain<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Staying fit, strong, and healthy has always been one of many priorities, but sometimes life gets busy that it can&#8217;t let me train the way I wanted. That&#8217;s why I&#8217;ve created several workout plans for myself, from two times weekly to six days a week. Recently, I&#8217;ve been following a 3 day superset workout plan &#8230; <a title=\"3 Day Superset Workout to Build Muscles (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" aria-label=\"Read more about 3 Day Superset Workout to Build Muscles (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13140,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[374,445,381],"class_list":["post-13126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-muscle-building","tag-superset","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13126"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13126\/revisions"}],"predecessor-version":[{"id":13148,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13126\/revisions\/13148"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13140"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}