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
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

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
Exercise Sets Reps
Incline dumbbell press
Flat dumbbell press
Flat bench flys
No rest between exercises!
3 10 per exercise
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
Exercise Sets Reps
EZ Reverse Grip Barbell Row
Bent-Over Barbell Row
Bent-Over Dumbbell Row
No rest between exercises!
3 10 per exercise
Exercise Sets Reps
Barbell Curl
Concentration Curl
Hammer Curl
No rest between exercises!
3 10 per exercise

Thursday - Rest Day

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


Thomas Platt
Posted on: Mon, 01/19/2015 - 13:14

Steven, great replies to the comments/questions. I do not have any questions, because you answered them thoroughly throughout the comment section, thank you excellent article.

Posted on: Mon, 01/19/2015 - 09:56

i have a confusion.
Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Rear Deltoid Raise
No rest between exercises!
so when i do dumbell press i directly go for lateral raises and the for rear deltoid raise without resting and then i take rest for repeat it twice? or how does it go? please explain

Posted on: Tue, 12/23/2014 - 04:45

Ive hit a wall with my core with it being the weakest part of my body and I was wondrring what I coukd do to strengthen it

naim turk
Posted on: Tue, 09/02/2014 - 11:31

hey there just a quick question i have just started using the giant sets routine and i am finding fast results.
i am working out 6 days a week and focusing on one muscle group a week is that ok?
i still want to add in my abs workout and some cardio can you help me?

Posted on: Fri, 01/03/2014 - 13:34

hi steve on chest day, if i use barbell instead of dumbell, would that be ok? i only have up to 50 ib dumbells thanks for this workout i cant wait to start this routine

Posted on: Fri, 11/08/2013 - 10:30

Steve I wanted to say I have seen it all and I know that everything in reality works as long as you follow the rules of progression.But to be real I enjoy the way you have arranged all of these routines you have created,Its like having a treasure chest of goodies.This routine is right up my alley for the remainder of the year because I have made great gains strength wise and could use some hypertrophy focus and a little fat loss.My only question would be the back section not having a vertical pulling movement and I can say that the undergrip rows may very well take care of the lats but would like to hear your opinion on this.I don't think cutting out pulldowns or chins for 6-8 weeks ever hurt anyone but I am wondering about this one.Again thankyou for your designs.

Posted on: Thu, 07/04/2013 - 01:09

Mr.Steve, This workout program does not include squat, on many articles, experts claim that squat is pretty much like a mandatory exercise, why this routine does not include it? Thxs for your feedback in advance.

Posted on: Sun, 06/16/2013 - 20:19

im doing the giant set routine for about 3 and a half weeks now i can see the progress is there a workout i can lose fat with? im 6'2 240lbs

Posted on: Fri, 03/15/2013 - 13:07

Hi Steve,

How would you incorporate Olympic style lifting into this workout routine?

Posted on: Sun, 02/03/2013 - 13:12

I wanted to ask if this workout is good to loose a lot of fat on muscles and get shredded?

Jesper Fahlberg
Posted on: Fri, 01/25/2013 - 17:54

I've been going to the gym for about 3 months now. But sadly I can't see any progress. How long time will it take for me, to see progress on my body?
I've decided to start on this routine from this day and 3 months ahead. Do you have any suggestions, which maybe can speed up my process? I don't know which protein brand I should use, what would you prefer?

Thanks for the advice

M&S Team Badge
Posted on: Fri, 01/25/2013 - 17:59

It varies, and it also depends on what your goals are. Your diet plays such an important part in making progress, so you may want to take a closer look at what your calorie intake looks like. This is typically the biggest factor when it comes to a lack of results. Here is a handy tool that can point you in the right direction:

As far as protein, I stick with a quality whey protein for a post workout shake. There are many reputable brands, so my advice is to check out customer reviews and ratings.

Posted on: Mon, 12/10/2012 - 23:21

Hello Steve; Ive been working out consecutively for about 3 years now. I was working out hard 6 days a week until I recently just got a new job which involves physical labor for 8-12 hrs a day mon-fri loading trucks, lifting totes, having to meet a quota moving so many peices an hour, etc. This has put a damper to say the least on my training. Ive been going wednesday morning before and then sat and sun; but that leaves me with no days of rest. Most of the time feeling drained and overworked. I was wondering if you have any suggestions for me to help me still build muscle? Do you have suggestions for a workout program? ANy help would be greatly appreciated ... Thank you in advance

Posted on: Sat, 12/08/2012 - 14:19

Would this work with me trying to lose fat and still add muscle? I'm 6' 235lbs. and 20% body fat down from 318lbs. and 36% body fat. I'm close to my goal weight. I've been hitting the gym 6 days a week. Weights and around 30 minutes of cardio on all days. I'm eating 1600 calories, getting in as much lean protein as possible (yogurt, powder, chicken, etc.) but adjust the calories accordingly with whatever I burn. Thanks!

M&S Team Badge
Posted on: Mon, 12/10/2012 - 12:36

This would be a good routine to help maintain as much muscle as possible while losing weight. Of course, your diet will be just as important in helping you reach your goals.

Posted on: Tue, 12/04/2012 - 16:55

Using this routine how long will it take 2 complete a workout on any given day

Posted on: Sun, 11/25/2012 - 11:09

Hi, i was wondering if this workout could help me to loose fat...i was thin but i stopped gym for a long time nd gained lot of nw my muscles are under layer of goal is to loose fat and gain pure muscle. I was also wondering if u had a good diet plan which will help me to achieve my goal. Thanks in advance.

M&S Team Badge
Posted on: Wed, 11/28/2012 - 11:21

You can use this routine to help maintain us much muscle as possible during your weight loss. Your diet will be key in losing weight. Here is a helpful guide:

Posted on: Mon, 09/17/2012 - 13:00

Hey Steve,
I am 36 years old and I have let myself go a little too much. Smoking and drinking too much. I used to be a gym rat and very consistent. My former ripped abs are now a beer gut. I would like to lose 25 pounds or reduce my body fat considerably. I love the idea of giant sets. I still occasionally lift weights so I am not starting from scratch.I want to get back to where I was. I weigh 241 pounds and I need to get to 215 or lower. I need to do this so I can be around longer for my kids. Can you please give me some advice?

Posted on: Mon, 07/30/2012 - 10:46 i continue this routine for six days a week ?

matt sanders
Posted on: Wed, 07/11/2012 - 07:03

Just started the program can you change the order of the exercises during the workout after you rest and start the second and third set?

billy paul
Posted on: Sat, 04/28/2012 - 07:22

Actually this is the best way to lose weight. If you are looking to gain muscle mass there are probably better ways to go.

vincent oates
Posted on: Sat, 04/21/2012 - 15:41

do you have a time lament on each day and do you just keep going till the time is up

Doug Segal
Posted on: Mon, 04/16/2012 - 22:20

Hello Steve,
I started the giant sets routine today, and i really enjoyed it. I have one question, is it normal to be dropping weight as I am doing my third set as I have to reach 10 reps??

Posted on: Wed, 02/22/2012 - 13:48

Hi Steve,

I have been doing this workout since December last year and I gotta tell ya, it has been the best time I have had in the gym ever. I love this routine and I can notice the difference. I have actually started getting bigger arms and bigger chest while my belly has started shrinking. I have followed this routine to the letter.

1 question though: During the back and bicep day (Wednesday), I have found that the back exercise doesn't really work for me. I have not had the same feeling of burn I get on all other body parts and I have not seen any changes to my back. Could you kindly suggest another substitute for the back workout and only for the back. I love all the other body part workouts.

Posted on: Tue, 02/21/2012 - 16:22

how long do i rest after completing my first 3 or 4 giant sets and the starting another set of giant sets for a different muscle group in the same session.

Posted on: Sat, 02/11/2012 - 09:27

In addition to muscle shock is this routine good for putting on mass as well? I know it isn't designed for building yet I'm thinking a result from doing insane sets and shocking your muscles will still achieve gains and mass thanks again

Posted on: Mon, 01/30/2012 - 07:08

Dear Steve,

I read all the feedback you've been giving here and always find it very helpful and generous. I've been using this workout for about a week and although each set is hard, it doesn't take me more than 40' to complete the whole set of exercises. Is this enough or should be something else there I'm not doing?

and is it ok to add squats or deadlifts somewhere in this workout?

Thank you!

Posted on: Sun, 01/29/2012 - 07:24

I have a question how effective do you think this will be if i incorporate hiit and abs instead of the 2 rest days? do you think it will be counter productive?

for example
sunday chest tricep
monday hiit abs
tuesday back bicep
wednesday hiit
thursday legs shoulders
friday saturday off

and i keep my calorie intake high.

Steve G
Posted on: Mon, 01/23/2012 - 19:26

Steve Due to my schedule with work I can only get to the gym Monday- Thursday. How would you set up this routine if I can only get to the gym 4 days in a row. Thanks

Steve G
Posted on: Thu, 01/19/2012 - 21:15

Hi Steve

I have access to the gym Monday- Thursday How would you set up this routine if I can only get to the gym on those days. Thanks

Posted on: Mon, 01/16/2012 - 22:21

hi steve,
i was wondering if i could squeeze this workout into a 2 day a week workout by adding legs to mondays workout and shoulders to wednesdays workout? i dont have a lot of time in my life but really want to try this out.
thanks in advance

Nicholas Katzaroff
Posted on: Mon, 01/02/2012 - 10:45

And what about an alternate to the EZ Bar Reverse Grip Bent Over Row?

Nicholas Katzaroff
Posted on: Mon, 01/02/2012 - 10:42

Dear Steve,

What would be good alternatives to all the leg exercises for someone who cannot access those machines on that day?

Posted on: Mon, 12/26/2011 - 20:18

What happens when I'm done? Please reply

M&S Team Badge
Posted on: Tue, 12/27/2011 - 09:46

DO you mean after using this workout for 8-12 weeks? I would move on to one of the popular muscle building workouts from the site:

Posted on: Fri, 12/16/2011 - 11:00

Explain the rest period for each workout I'm fairly new to lifting and was curious

M&S Team Badge
Posted on: Wed, 12/21/2011 - 14:19

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.

Jeff Dendler
Posted on: Thu, 12/15/2011 - 14:30

Steve , Can I change 2 of the back exercises ? If so , What do you recommend ? I do like the Bent over barbell row .

M&S Team Badge
Posted on: Wed, 12/21/2011 - 14:19

Pullups and deadlift get my nod.

Posted on: Thu, 12/15/2011 - 06:04

Steve I have been doing your 10 week mass builder and have done power muscle burn for over 1 1/2 with crazy results. My question is all those exercises involve deadlift, squat, flat bench, all the heavy weighted basic exercise. Will this program be good for me to do being that it doesnt have any of those types, like for back all it has is rows, no pullups or deadlifts, I dont want to lose any back or chest that Ive gained, Thanks

My plan is to do this for 4 weeks or so and jump back into the 10week mass builder just for a change or "shock"

Just info, I started at 135 now am 170lbs body weight. Bench was 125, now 265lbs 1RM, gained crazy size all because of your help and workouts, many thanks


M&S Team Badge
Posted on: Wed, 12/21/2011 - 14:18

It will still serve you well as long as you stay focus on progression of weight. Hard work will never let you down.

Great progress!

Matteo Varvello
Posted on: Tue, 12/13/2011 - 19:37

Hello Steve,

I have just started this workout a couple of time, but I have been training already for about 1.5 years. I am facing the following problem: I feel like the whole workout is "easy", in the sense that at the end I do not feel really tired and I feel I could train more (probably cause given the short rest time, the workout is much shorter than the one I was used to). However, if I try to increase weights I cannot complete the 10+10+10. Today I did the following (in lbs):

Incline dumbbell press 30
Flat dumbbell press    30
Flat bench flys          20

Skull crushers      25
Dumbbell kickbacks  15
Seated dumbbell extensions 10

Both the Flat bench flys and Seated dumbbell extensions were really hard, but I completed them (a lot of burning sensation especially for the chest, thought I felt the burning more at shoulder level). I took a lot of care on execution though. Do you have any suggestion? Thanks much!

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:01

My only suggestion is that if it is feeling easy, move on to a different workout. There are so many on the site that can help you reach your goals.

Posted on: Mon, 12/12/2011 - 17:52

Would this program be recommended for someone is looking to bulk and gain a lot or would you recommend looking at a different routine?

M&S Team Badge
Posted on: Wed, 12/21/2011 - 12:59

This workout will help you build muscle along with a god eating plan.

Posted on: Wed, 12/07/2011 - 15:31

How long should i use this workout ?

M&S Team Badge
Posted on: Tue, 12/20/2011 - 13:38

I would run it 2-4 months max.

Posted on: Tue, 11/01/2011 - 14:14

hey there...ur workout been really a great help ..but i m just wondering when can i perform cardio ...which is actually very important ...i am lil spaced out here BTW cardio and strength help me out lil here so i could go out and do some jog on perfect days...

M&S Team Badge
Posted on: Tue, 11/01/2011 - 16:08

Cardio can be performed several times per week, either post-workout or on off days.