Train with Fitenium! – Routine In Supersets 4 days

Train with Fitenium! – Routine Supersets 4 DAYS

The 4-day Superseries Routine is a routine that has two main advantages: it helps to burn fat since caloric expenditure is very high, and it allows you to do complete workouts in a fairly short time.

This super series training is executed by doing two exercises in a row without resting between them, resting every time we finish both series. An example of a chest superset would be doing 5 reps of the bench press, then doing 12 reps of the cable fly and rest. Some supersets for the leg could be doing 5 repetitions of the deadlift and without resting, doing 10 repetitions of the barbell lunge.

The basic principles of this routine is to train basics every day in which we will progress, and then we will use accessory powerlifting exercises with which we will correct imbalances and improve our posture and other defects.

Guidelines:

1. Weekly Division of the Routine:

Monday: Torso Strength
Tuesday: Leg Strength
Wednesday: Active Rest
Thursday: Torso Hypertrophy
Friday: Legs Hypertrophy

Although in general this powerlifting training is designed to go to the gym four days, if for some reason you can only go three days a week, you can do four days of this routine and start the following week with the training that was missing.

What is active rest? It consists of resting from our PHAT powerbuilding routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day for our superset routine, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the dumbbell exercises at home if we want to continue progressing without injuries.

5. When should I change the Superset routine?

Many people wonder how long we can do this Superset routine and still get results, the answer is simple until you get tired! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), divided routine (5 days) or fullbody (6 days).

Our recommendation is that if you are a beginner you stay with this table exercises with dumbbells at home for at least 12 weeks.

6. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body .

The Superset Routine 4 days

Day 1: Chest Biceps

Day 2: Leg

Day 3: shoulder

day 4: back triceps

With our Superseries routine and the complementary information, you can now get the most out of your workouts when you don’t have time. Don’t forget to record your progress and upload it to Fitenium!