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The Giant Set Routine!

Average: 4.1 (49 votes)
4.1 5 49
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
3
Equipment Required:
Barbell, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:

Workout Description

Welcome to the giant set routine! The short and intense 3 day split routine hits each muscle group with 3 huge supersets made up of 3 different exercises. This workout is designed for pure muscle shock!

Workout notes:

  • Warm up 5-10 minutes cardio before every session.
  • Perform normal body stretches.
  • Thoroughly warm up the muscle group being trained.
  • Each exercise is performed one after the other with no rest in between exercises. Rest 2-3 minutes after each set of exercises and repeat.
  • Cool Down 5-10 minutes at end of session

Abs & calves:

  • Perform abdominals Monday and Friday.
  • Perform Calves on Wednesday (Seated and standing calf raises)

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Incline dumbbell press
Flat dumbbell press
Flat bench flys
No rest between exercises!
3 10 per exercise
Triceps
Exercise Sets Reps
Skull crushers
Dumbbell kickbacks
Seated dumbbell extensions
No rest between exercises!
3 10 per exercise

Tuesday - Rest Day

Wednesday - Back and Biceps
Back
Exercise Sets Reps
EZ Reverse Grip Barbell Row
Bent-Over Barbell Row
Bent-Over Dumbbell Row
No rest between exercises!
3 10 per exercise
Biceps
Exercise Sets Reps
Barbell Curl
Concentration Curl
Hammer Curl
No rest between exercises!
3 10 per exercise

Thursday - Rest Day

Friday - Shoulders and Legs
Shoulders
Exercise Sets Reps
Leg Press
Leg Extension
Leg Curl
No rest between exercises!
3 10 per exercise
Legs
Exercise Sets Reps
Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Rear Deltoid Raise
No rest between exercises!
3 10 per exercise

SATURDAY AND SUNDAY - REST DAYS

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    Average: 4.1 (49 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
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Comments (189)

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Matt
Posted Mon, 05/17/2010 - 21:40

one question. I usually do not have much time fri. through mon. because i work a weekend shift. Is there a disadvantage doing the routine 3 days straight?

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Steve's picture
Steve
Posted Tue, 05/18/2010 - 08:32

You should be fine. It's not optimal to workout 3 days in a row with giant sets, but since you have 4 days of rest your body should bounce back and recover without issues.

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Tj
Posted Wed, 05/19/2010 - 09:54

I have been already doing a 3 day split but i have hit a wall and will not gain any wiehgt. im starting a cycle of SizeOn next monday and i was wondering if i should just try another 3 day split or should i go for something more

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Steve's picture
Steve
Posted Wed, 05/19/2010 - 11:06

If you're not gaining body weight then you need to bump your daily calories up by 300 to 500 and watch the scale. Given that you will be making the same effort on progression on any routine, diet (calorie intake) will be the factor to help you gain body weight.

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Blu
Posted Thu, 05/20/2010 - 11:56

I have been out of football for about five years now and start workout routine that I normally get bored with and not complete. Im currently 380lb standing 6'4, should I focus on cardio and less weights to lose weight and build muscle? This is my second day in the gym and I am doing cardio in the morning and lifting in the afternoon, problem is im finding myself questioning where I should start....and of course Im weak and cant lift half of what I use too. Any advice? Thanks in Advance!

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Steve
Posted Thu, 05/20/2010 - 12:32

I would focus on weight loss, but also make sure you getting in your weekly progressive resistance training. You want to keep as much muscle mass as possible while losing weight, and if you do not focus on progressive resistance you will be encouraging your body to drop fat and muscle.

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Jason
Posted Sat, 05/22/2010 - 00:57

Instead of doing 10 reps, can I just max out each time until failure

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Mike
Posted Mon, 05/24/2010 - 10:39

What kind of weight should be used in this routine, light, moderate, heavy? Also how long should this routine be performed in therms of weeks? Im trying to break a long plateau and this seems to be good for that

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Steve's picture
Steve
Posted Mon, 05/24/2010 - 11:55

Use as much weight as you can for any given rep range. As far as routine length, I would recommend running this routine for 4 to 8 weeks, or longer if you are getting great results.

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john patrick
Posted Wed, 05/26/2010 - 09:11

how long does it take to see results ?

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Steve's picture
Steve
Posted Wed, 05/26/2010 - 09:13

If you are training using progressive resistance and eating with a calorie surplus, it is not uncommon for beginners to gain 10 or more pounds of muscle their first year, which is a significant amount of muscle mass.

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Louis Swart
Posted Wed, 08/28/2013 - 04:23

I gained 12 pounds of muscle in a month using this and I am still lean. Amazing results and an amazing pump after your workout. Thanks for this one! I feel good na na na na na na na.

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Jas Aujla
Posted Thu, 05/27/2010 - 21:47

so we should put the weight wer we can hit 10 reps atleast

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Steve's picture
Steve
Posted Fri, 05/28/2010 - 07:00

Yes. And when you can perform the stated reps with a weight, add more weight.

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anthony varrell
Posted Tue, 06/01/2010 - 16:27

When performing this work out is it ok if i swim afterwards or will that be over working my muscles.

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Steve
Posted Tue, 06/01/2010 - 17:27

Many lifters do a form of cardio post workout. Swimming should be fine.

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Sonic
Posted Wed, 06/02/2010 - 09:34

hi, i've just started this workout and its looking good.

i've been thninking will there be a problem if i do this and on the rest days i do abs workout and have the weekends off? let me know

also i was wondering will i be overdoing myself if i add extra routines like the military press etc. or should i stick strictly to the routine which is stated?

let me know thanks

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Steve's picture
Steve
Posted Wed, 06/02/2010 - 11:07

I would stick to the routine as listed.

And sure, you can do abs on off days.

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Simon
Posted Wed, 06/02/2010 - 09:36

how important is it that i take protein shakes and stuff when am working out?

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Steve's picture
Steve
Posted Wed, 06/02/2010 - 11:09

To build muscle you want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. A few protein shakes each day will help make this goal more convenient.

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eric
Posted Sat, 06/05/2010 - 20:15

will this worout help up my 1 rep max bench press

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Steve's picture
Steve
Posted Sun, 06/06/2010 - 09:55

Yes.

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Adem
Posted Sat, 06/12/2010 - 20:09

what if i want to just gain heaps of strength and muscle from heaps of superset training BUT i have only been gym training for about 3-4 months, is it ok to do this workout because it sounds perfect for me

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Steve's picture
Steve
Posted Sat, 06/12/2010 - 20:14

Beginners can gain fairly quickly on just about any program if they are eating right and pushing for more weight. Give it a try!

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nathan adair
Posted Mon, 06/14/2010 - 13:47

im gonna give this routine a go,if i was eating 140g protein a day is that too much? as its about 2grams per pound of body wieght thanks :)

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Steve
Posted Mon, 06/14/2010 - 14:28

Hi Nathan,

A good guideline is to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. I would recommend eating slightly just a bit more then 140 grams a day.

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AJ
Posted Thu, 01/13/2011 - 21:15

The more protein the better. Your body obsorbs what ever you put into it. If your doing the performance correctly and your getting enough rest days, 8 hours of sleep a night with alot of protein you should see some great results.

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Adem
Posted Sun, 06/13/2010 - 09:56

oh and another thing, i play soccer so i want to just gain alot of strength and maybe a bit of size ut not heaps...is this routine good or would you reccommend another one for me??
and plus, with the workout. do i complete one exercise, for example incline chest then with NO rest do a set of flat dumbel press.
AND LASTLY, HOW LONG WOULD I BE DOING THIS ROUTINE FOR ???

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Steve
Posted Mon, 06/14/2010 - 10:29

I would use this routine for 8 to 12 weeks. If you are making great progress, you can use it longer.

You perform one set of all the stated exercises back to back.

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Ryan
Posted Wed, 06/16/2010 - 22:59

Will this routine make me gain weight? I know that gaining muscle mass helps burn fat, but I don't really want to gain too much muscle mass. Is this an effective routine to help me reach my goal? Thank you!

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Steve's picture
Steve
Posted Thu, 06/17/2010 - 10:39

Hi Ryan,

What is your goal?

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Ryan
Posted Fri, 06/18/2010 - 00:20

Haha, I'm sorry, I didn't realize that I didn't even state my goal. I hope to get stronger, become more defined, and lose body fat. However, I don't want to get very big. Will this workout help? Also, whenever I do this workout, I can perform the exercises well and complete my sets but I end up being sore for around 3 days. Is there anyway to combat soreness?

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Steve's picture
Steve
Posted Fri, 06/18/2010 - 10:32

This workout can help. Always push for more reps/weight on every possible set, and never waste a set.

You can try taking a product like Scivation Xtend. That helps reduce my muscle soreness.

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pinkbear
Posted Sun, 06/20/2010 - 06:04

question? could i use this same workout just different Exercises?
still using the 3 sets of 10 3 Exercises each body ppart just basically fill in the blank

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Steve
Posted Mon, 06/21/2010 - 10:20

Yes, as long as the exercises were comparable.

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Cody
Posted Mon, 06/28/2010 - 12:05

Does this mean 3 sets of each specific work out? or just one of each?

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Steve
Posted Mon, 06/28/2010 - 12:13

3 sets, or cycles of each. For back, you would do 3 giant sets of:

EZ Reverse Grip Barbell Row
Bent-Over Barbell Row
Bent-Over Dumbbell Row

...for a total of 9 sets.

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kenan
Posted Mon, 06/28/2010 - 17:49

I'm looking to get bigger stronger more defined I play basketball I plan on doing this for about 8 weeks then changing and my question is do you think I'll see results within the 8 weeks

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Steve
Posted Wed, 06/30/2010 - 13:49

Hi Kenan,

If you push yourself on every set for more reps and ultimately more weight (progression), and eat to grow, you could gain several pounds of muscle in 8 weeks. Beginners can gain around 15 pounds of muscle during their first year of training.

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Hamid
Posted Thu, 07/01/2010 - 18:55

Hi Steve !

How long should some one goes with this routine? I mean if this routine will works with me should I keep use it or should I change the routine after while if yes what is the next phase after some one got good results, any Ideas? Thanks in advanced. Greeting from Sweden

Hamid

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Steve
Posted Fri, 07/02/2010 - 14:10

Hi Hamid,

I would stick with this routine at least 8 to 12 weeks, or as long as out are making progress and getting results.

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Kevin
Posted Thu, 07/01/2010 - 23:59

Hey I've been working out about 5 days a week and want to switch to this routine. I'm wondering if it would be alright to do this routine for 3 consecutive days, rest a day or 2 and then 3 more in a row and so on. I'm 18 and need a good muscle building routine. Thanks

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Steve
Posted Fri, 07/02/2010 - 14:15

Hi Kevin,

At your age that approach should be ok.

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Hamid
Posted Sat, 07/03/2010 - 16:07

Hi Steve!

Thanks alot for your previouse answer about this routine. I would like to ask you 2 question about workouts, I would appreciate in advance if I get some answer. My first question is what is wrong if I workout same muscle groupe 2 time in week if there is 72 hours between.. and My other question is, how many exercises I need to do for each muscle group, 3 or 4 diffrent excersises is good or just enough with 3 excersises? I appreciate for any help.. Peace

Hamid

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Steve
Posted Tue, 07/06/2010 - 19:29

Hi Hamid,

You can workout a muscle group more than once a week. But here's how I recommend it. You have to do the same weekly sets, whether you are working a muscle once a week or three times a week. If a workout has 9 sets for chest, you can either do one workout a week using 9 sets, or workout chest 3 times a week using 3 sets.

Doing to much work can be counterproductive.

I recommend about 9-12 sets for big muscle groups, and around 6 for smaller muscle groups.

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Frank
Posted Fri, 07/09/2010 - 10:54

I have a question.. i usually do 5-7 exercises each muscle.. because I saw your program your only doing it for 3 exercises for each muscle.. am i doing it wrong?

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Steve
Posted Fri, 07/09/2010 - 12:20

Hi Frank,

For most naturals, performing 5-7 exercises per muscle group isn't the most effective approach to maximizing muscle and strength. It would be better to focus on a smaller group of lifts, and try to get stronger on those exercises only.

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Dino
Posted Mon, 07/19/2010 - 15:07

been working for 2 years and I needed to break the plateu. I have a question. When I do chest first I do it heavy and I can do it good. but when I go to triceps they are already dead and I can lift the normal weight I could usually do so I have to lower the weight,is that ok,will my triceps still grow?

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Steve
Posted Tue, 07/20/2010 - 15:10

Hi Dino,

Your triceps will still grow. having them fatigued is a good sign.

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Jiraiya
Posted Fri, 07/30/2010 - 10:55

I am just getting back into the gym and currently doing a 3 day split Mon-Wed-Fri with kickboxing training Tue-Thur-Sat. I am 21, 5'8, 72kg, max bench press is 100kg. I have been lifting on and off since I was 17. I used to do a lot of squats and dead lifts but after injuring my knees and lower back while climbing a mountain a year back I have found it difficult to do them with any heavy weight, but I feel like my gains won't be as great without the two. Do you have any advice for me regarding this? Can I substitute other exercises for these two?

I have been a doing a 3 day split to get back into the gym the past two months that involves just one chest and one arm day, and my recovery time on my arms and chest is ridiculous, after a day or two I feel fine, so I thought I would change my routine. My goal is to gain strength and size.

My proposed 3 day split is as follows;

Mon; Chest, Arms - Heavy

Wed; Legs, Back - Heavy

Fri; Chest, Arms, Shoulders - Moderate, Higher reps and supersets

Do you think this is a good idea? Or should I stick to just one day a week for each muscle group?

Thanks a lot!

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