Classic 3-Day High-Efficiency Supersets
Your original 2024 superset architecture. Minimal downtime with paired antagonist exercises for fast, dense workout sessions.
Full Body DensityPhoSho
Workout A: Upper/Lower & Arms
Squats paired with incline press and pull-ups for maximum anabolic stimulus.
QuadsChestBackBiceps
6 Movements · 12 Sets
Upper Torso FocusPhoSho
Workout B: Shoulders, Back & Arms
Shoulder overhead power combined with horizontal row density.
QuadsShouldersBackChest
5 Movements · 10 Sets
Hypertrophy CircuitPhoSho
Workout C: Chest, Quads, Back & Shoulders
Horizontal pressing, unilateral quad lunges, chin-ups, and 3D shoulder raises.
ChestQuadsBackShoulders
5 Movements · 10 Sets
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