The 12-Week Superset Program

Stronger and fitter. In the same session.

The fitness industry says you have to choose. Lift heavy for strength, or do cardio for fitness. Two programs, twice the time. You don't have to choose.

The 12-Week Superset Program brings together two of Christian "Mack" Marchegiani's most popular HIRT systems into one complete program:

• The 11-9-7-5 Superset System. Pair the big lifts so no time is wasted, with the reps going down and the weight going up every set.
• The 15-12-9-6+3 System. Stack three or four big exercises into one full-body sequence, then finish with three all-out minutes of conditioning.

Three sessions a week, under an hour each, with a test at the start and the end so you can see exactly what's changed.

Inside you'll find:

• How supersets work, and the rules for pairing exercises safely
• How to choose every weight, with one rep always in reserve
• Both systems in full: Basic, Intermediate and Advanced
• A week-by-week 12-week plan in three phases: Build, Grow and Push
• The three-minute conditioning round: what to use and how to pace it
• Straight answers on busy gyms, home gyms, plateaus, soreness and training over 50
• What to do after week 12

It's written in plain English for anyone who already knows the main lifts and wants to raise the work rate. Start here if you've finished Total Strength, Total Fitness, or if you're short on time and want everything from three sessions a week.

Part of The HIRT Library:

• The Complete Guide to High Intensity Training: the science and principles
• 52 Exercises & Why You Should Do Them: the exercise reference
• Total Strength, Total Fitness: the 12-week foundation program
• The 12-Week Superset Program: strength and conditioning together

About the author: Christian "Mack" Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing and Rebel Fitness League. He has trained NRL and AFL players, Olympians and thousands of everyday people, and has featured on the covers of Australian Men's Fitness and ultraFIT.