MR-71 Growth Series Workout Program Part 3/4

Week 3: Supersetting - High Level Hypertrophy

Advanced superset workout routine for high level hypertrophy. Experience perpetual muscular pumps! The growth cycle continues!

MR-71 Workout Program:


Week 1

Week 2

Week 3

Week 4

This workout involves strenuous exercises, and is very important that you follow this routine exactly, and follow all of our recommendations, to get the most out of this workout routine.

This will be a 7 day workout routine.

We will be FULLY isolating every muscle group.

We will be using forced reps, and super sets.

You will be taking minimal rests between sets.The idea behind this workout, is to build muscle and sculpt your body to perfection.

Usually we like to focus on steady controlled form, by going 2 or 3 seconds up and then back down again... This ultimately forces strict movement, and will NOT allow you to use momentum...

However, with this week of training, we will be doing supersets, and we will NOT be counting the speed of repetitions. The idea is to move and keep moving! Give it your all!

We want to keep our heart rate up, and we want to stay steady throughout the entire workout session.

Rests can be taken after 2 sets are completed; make it a true super set.

You may have to use less weight than normal, and that's fine... It won't hurt your progress whatsoever, because the contractions will be so intense you will still build due to the vigorous demands, even while using lighter weight.

Pre- Workout Nutrition is especially important during this week of training.

Always be sure you are taking in the following 1 hour before each workout.

Complex Carbs - Fruits, whole grains...

Lean Protein - Whey, meats...

Fats - Flax, fish oils...

Your schedule will look like this:

Day 1: Chest, Back, Squats

Day 2: Off

Day 3: Biceps, Triceps, Abs, Calves

Day 4: Off

Day 5: Shoulders, Traps, Deadlifts

Day 6: Off

Day 7: Off

This system is completely different than anything you've tried! You will only need to train 3 times this week, because the routines are tough!


The workout

Day 1 Chest and Back supersets

Start off with 2 sets of Squats - 10 to 15 reps, 2 sets


Then onto the supersets...

Superset 1:

Chest - Dumbbell Fly

(Chest and Back supersets - 8 to 12 reps, 3 sets)

Back - Parallel Close Grip Pull-up


Moving onto the next superset...

Superset 2:

Chest - Dumbbell Incline Fly

8 to 12 reps, 3 sets

Back - Barbell Close Grip Bent-over Row


The next superset....

Chest - Lever Decline Chest Press

8 to 12 reps, 3 sets for each.

Back - Narrow Grip Seated Row

Now you're done!


Day 2 Off


Day 3 Biceps, triceps, abs, calves

Bicep - Dumbbell Prone Incline Curl

8 to 12 reps, 3 sets

Triceps - Barbell Close Grip Bench Press


The next superset...

Bicep - Barbell Preacher Curl

8 to 12 reps, 3 sets

Triceps - Barbell Lying Triceps Extension "Skull Crusher"


Non supersets...


Weighted Incline Sit-up 25 reps

Weighted Sit-up 25 reps

Weighted Lying Leg-Hip Raise 25 reps

Twisting Sit-up 25 reps

Finish off with calves...

Sled Calf Press 3 sets - 10 to 15 reps

Single Leg Calf Raise 3 sets, full exhaustion


Day 4 off


Day 5 Shoulders, traps, deadlifts

Start off with deadlifts 2 sets, 10 to 15 reps


Shoulder - Barbell Military Press 10 to reps, 3 sets

Superset with...

Shoulder - Barbell Front Raise 10 to reps, 3 sets



Rear Lateral Raise 10 reps, 3 sets

Superset with...

Barbell Upright Row 10 reps, 3 sets



Shrug 3 sets, 10 reps


Good job! Now take a couple days off, you'll need it!


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