Super 4s – Muscle Reboot

The Workout

6-week program. Complete each circuit three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets. Choose a weight that is challenging, but not so heavy or light as to prevent you from maintaining a steady movement tempo.

If you want to make this a Fat Burn workout then make sure to do all the suggested cardio.

Journal –> Keep track of your load and reps each week and try to increase load and reps, every other week.

KB = Kettlebell, DB = Dumbbell, BB = Barbell, RDL = Romanian Dead Lift

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest / Shoulders / Legs / Core

Workout Time: 30-40 minutes
Equipment Needed: Dumbbells, plate, bench, KB (optional)

Superset 1

NEUTRAL GRIP DB CHEST PRESS x 8
LATERAL RAISES x 8
GOBLET SQUAT x 8
Alternate: Goblet Squat -> Thrust x 8
Advanced: Double KB Clean -> Squat -> Thrust x 5
MOUNTAIN CLIMBERS x 15

Superset 2

NEUTRAL GRIP INCLINE DB CHEST PRESS x 8
ALT FRONT RAISES x 8
ISO LUNGE x 30 sec (each side)
Alternate: ISO Lunge + SA Overhead Press x 8 (each side)
Advanced: ISO Lunge + SA Landmine Press x 8 (each side)
TOE TOUCHES x 10 (each side)

Superset 3

CHEST – PLATE PRESS OUT x 8
Note: Squeeze two (2) plates together, focusing on your chest, and press them out in front of you until your arms are extended. On the second set, press the weights downward from your chest at a 45-degree angle. On the third set, press them upward at a 45-degree angle.
SHOULDERS – PLATE PRESS OUT x 8
Note: Hold a single plate, should be heavier than the weights used for the chest press out. Follow the same 1st, 2nd, 3rd set protocol.
BULGARIAN SPLIT SQUAT x 8 (each side)
SHOULDER TAPS x 10 (each side)

Cardio

(optional)

If you want to continue the cardio established in this superset workout add a 20-Minute Up Hill Walk (RPE 6-7) to the end before your cool down.

Back / Arms / Core / Abs

Workout Time: 30-40 minutes
Equipment Needed: Dumbbells, bench

Superset 1

REVERSE FLYE x 8
HAMMER CURLS x 8
SINGLE ARM/LEG PLANK x 8 (each side)
REVERSE CRUNCH x 30 sec
Alternate: Add stability ball

Superset 2

BENT OVER SINGLE-ARM DB ROW x 8
PREACHER CURLS x 8
Alternate: Preacher curl machine with DBs. You can also use the back of an incline bench.
POWER JUMPS x 8
Note: If you are not able to “clean” from the kneeling to low squat position, then “step up” to the low squat position.
BICYCLE CRUNCHES x 30 sec

Superset 3

DB SQUAT PUNCHES x 8 (each side)
REVERSE BB CURL x 8
ELBOW TO HAND PLANK x 10 (each side)
FLUTTER KICKS x 30 secs (weighted)

Cardio

(optional)

If you want to continue the cardio established in this superset workout add a 20-Minute Up Hill Walk (RPE 6-7) to the end before your cool down.

Core / Mobility

Workout Time: 40 minutes

The focus here is to maintain your cardio baseline while improving mobility. This is also an active recovery day so keep a slow and steady pace throughout the workout focusing on breathing and technique.

IMPORTANT NOTE: If you have been incorporating the optional cardio elements into Day 1 and Day 2 then you DO NOT need to include the steady state cardio portion, move directly into the core/mobility circuit — but by all means, if you’re feeling froggy, go for it, just don’t burn yourself out!

Start the workout with a 22-minute steady-state jog or bike ride. Then finish off the workout with 3 sets of the below circuit. No rest in between exercises and 60 seconds of rest between sets.

22-Minute Steady State Jog or Bike (not too intense, but keep an elevated heart rate, break a sweat)
Circuit – 3 Rounds
- 60 Sec Down Dog to Arch
- 60 Sec Pigeon Stretch (each leg)
- 60 Sec Quadruped Hip Circles (30 sec. each side)
- 60 Sec Spider Lunge with T Frame
- 60 Sec Scorpions
- 60 Sec Forearm Plank

Chest / Legs / Core

Workout Time: 40-50 minutes
Equipment Needed: Barbell, Dumbbells, bench

Variation for Day 4 Only: Complete each circuit four (4) times. No rest between exercises in the superset, 2-3 minutes rest between supersets.

Superset 1

INCLINE BB CHEST PRESS x 8 (4-2-1 Tempo)
SINGLE-LEG RDL x 8 (each side)
Note: You can use a BB (as pictured) or use two KBs or DBs
TWISTING MOUNTAIN CLIMBERS x 10 (each side)

Superset 2

DB FLOOR CHEST PRESS x 8
BB BACK SQUAT x 8 (4-2-1 Tempo)
SHOULDER TAPS x 10 (each side)

Superset 3

DB CHEST FLYE x 8
Alternate: Incline or Decline, OR Cable Flyes
WEIGHTED STEP UPS x 8 (each side)
TOE TOUCHES x 10 (each side)

Cardio

(optional)

The Day 4 approach is focused on more traditional exercises that will theoretically bring heavier load expectations, which is totally fine — but lets not forget to keep our heart rate elevated so we don’t lose the cardio benefits of the superset model. Please add one of the following cardio options to your workout:

3-minute Row, Bike or Jog before starting Superset 2 and Superset 3.
30-second Jump Rope or High Knees at the end of each Superset of exercises.

Back / Arms / Legs / Core

Workout Time: 40-50 minutes
Equipment Needed: Dumbbells, bench
Optional Equipment: Kettlebell, cable machine

Superset 1

SEATED INCLINE DB CURL x8 (each side)
Alt: Use Preacher Curl station
INCLINE DB ROW x 8
KICKSTAND DEADLIFTS x 8 (each side)
Alt: Single or Double KB/DB, band just above knees for added resistance

Superset 2

KB/DB SWINGS x 8
STANDING CABLE ROPE CURLS x 8
Alt: BB Bicep Curls
GOBLET JUMP SQUATS x 10

Superset 3

KB/DB CLEAN & PRESS x 8
Alt: Double clean & press
DB SINGLE-ARM TRICEP EXTENSION x 8 (each side)
Alt: Cable Extension
HOLLOW ROCKS x 30 secs

Superset 4

REVERSE LUNGE –> CURL x 8 (each side)
TRICEP PUSHDOWNS x 8
Alt: Tricep Extensions or Skull Crushers
RUSSIAN BALL/KB TWISTS x 10 (each side)

Cardio

No recommended additional cardio today!

Cardio / Core / Mobility

Start the workout with a 40-minute Trail Run. Then finish off the workout with 3 sets of the below circuit. No rest in between exercises and 60 seconds of rest between sets.

40-Minute Trail Run
- 5-min Walk
- 5-min Jog (6-7 mph)
- 1-min Walk/Slow Jog (5% Incline)
- 1-min Run (0% incline 7-9 mph)
- 1-min Walk/Slow Jog (6% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (7% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (8% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (9% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (10% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (9% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (8% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slog Jog (7% Incline)
- 1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (6% Incline)
  1-min Run (0% Incline, 7-9 mph)
- 1-min Walk/Slow Jog (5% Incline)
- 5-min Jog (6-7 mph)
- 5-min Walk
Circuit – 3 Rounds
- 60 Sec Down Dog to Toe Touch
- 60 Sec Pigeon Stretch (each leg)
- 60 Sec Quadruped Hip Circles (30 sec. each side)
- 60 Sec Spider Lunge with T Frame
- 60 Sec Scorpions

Rest

Stretch, go for a walk, spend some time in meditation and go ahead and have that cheat meal, you earned it!