Cluster Sets Workout - Cluster up Your Muscle Gains

Lift heavy or do more reps for muscle? With a cluster sets workout, you can have the best of both worlds for the most explosive muscle gains you’ve ever experienced.

The debate: Heavy weight or more reps?

If you’ve ever overheard a typical gym debate, you’ll have certainly heard people arguing about what builds muscle; is it using heavier weights? Or lighter loads with more reps? Hopefully, you didn’t get involved because this debate is for chumps.

Both heavy weights and higher reps need to be used to maximize muscle growth. Typically, aspiring muscle builders will cycle their training in phases of 4-12 weeks to add endurance and strength separately. Why wait, though, when we can have higher reps and heavier loads at the same time? Enter, cluster sets.

How cluster sets work

You’ve heard of taking a rest period between sets – that’s pretty standard. Cluster sets take your rest periods and move them intra-set to add an intensity that few protocols can bring. The idea behind it is simple; break up your set into clusters of smaller reps enabling you to add more total reps with heavier weights.

Here’s an example :
A standard set of bench press using 80% of your 1 rep max would cause most people to fail at around the 7-8 rep mark. A cluster set would allow you to add a few extra reps to that number. Here’s how :

3 reps
20 seconds rest
3 reps
20 seconds rest
3 reps
20 seconds rest
3 reps (failure)
12 reps total

That’s 12 reps versus 8 reps with exactly the same weight. Doesn’t seem like much but consider that’s a whopping 50% increase in volume and it doesn’t sound quite so shabby anymore. Especially, since we know that there is a positive dose-response relationship between muscle growth and volume. More is more (To a point – you need to be able to recover)

Now you know what cluster sets are, I’m sure you’re chomping at the bit to turn your current workout into a cluster frenzy and turn every exercise into clusters. Not so fast – this protocol is intense and you’ll dig your body into a pit that you won’t be able to recover from if you don’t program intelligently. Check out this routine but only if you’re prepared to invest in a whole new wardrobe, the next size up.

Progressive cluster sets workout

The science is clear – training body parts more frequently than the old school once-a-week is superior for muscle growth. In this plan they’ll be hit twice over the period of 8 days. Pick a weight you’d normally fail with at around 8-10 reps for your cluster sets.

Phase 1

Day 1 – Back and triceps (Back, triceps)

Lat pulldowns	(c) 3 x 3-r-3-r-3-r-3
Bent over rows	3 x 8-12
Close grip bench press	3 x 6-8
Tricep pushdowns	(c) 3 x 3-r-3-r-3-r-3
Bench reverse ab crunches	3 x 15-20

Day 2 – Rest

Day 3 – Chest and biceps (Back and biceps)

Bench Press	(c) 3 x 3-r-3-r-3-r-3
Incline dumbell press	3 x 8-12
Alternating dumbbell curls	3 x 8-12 each arm
Ez bar cable curls	(c) 3 x 3-r-3-r-3-r-3

Day 4 – Legs and delts (Quad focus, delts, calves)

Squats	(c) 4 x 3-r-3-r-3-r-3
Leg curls	(c) 3 x 3-r-3-r-3-r-3
Dumbbell shoulder press	3 x 8-12
Dumbbell lateral raises	(c) 3 x 3-r-3-r-3-r-3
Seated calf raises	3 x 12-15

Day 5 – Back and triceps

Pull ups	(c) 3 x 3-r-3-r-3-r-3
Rack Pulls	3 x 6-8
Single arm dumbell rows	3 x 8-12 each arm
Ez bar skull crushers	(c) 3 x 3-r-3-r-3-r-3
Overhead rope extentions	3 x 8-12
Cable rope crunches	3 x 15-20

Day 6 – Rest

Day 7 – Chest and biceps

Incline bench press	(c) 3 x 3-r-3-r-3-r-3
Decline dumbbell press	3 x 8-12
Dumbbell/cable flyes	3 x 8-12
Barbell curls	(c) 3 x 3-r-3-r-3-r-3
Dumbbell preacher curls	3 x 8-12 each arm

Day 8 – Legs and delts (Hamstring focus, delts, calves)

Deadlifts	4 x 6-8
Hack squats	(c) 3 x 3-r-3-r-3-r-3
Overhead press	(c) 3 x 3-r-3-r-3-r-3
Machine lateral raises	3 x 12-15
Standing calf raises	(c) 3 x 3-r-3-r-3-r-3

Phase 2 – Increase cluster reps

Day 1 – Back and triceps (Back, triceps)

Lat pulldowns	(c) 3 x 4-r-4-r-3-r-3
Bent over rows	3 x 8-12
Close grip bench press	3 x 6-8
Tricep pushdowns	(c) 3 x 4-r-4-r-3-r-3
Bench reverse ab crunches	3 x 15-20

Day 2 – Rest

Day 3 – Chest and biceps (Back and biceps)

Bench Press	(c) 3 x 4-r-4-r-3-r-3
Incline dumbell press	3 x 8-12
Alternating dumbbell curls	3 x 8-12 each arm
Ez bar cable curls	(c) 3 x 4-r-4-r-3-r-3

Day 4 – Legs and delts (Quad focus, delts, calves)

Squats	(c) 4 x 4-r-4-r-3-r-3
Leg curls	(c) 3 x 4-r-4-r-3-r-3
Dumbbell shoulder press	3 x 8-12
Dumbbell lateral raises	(c) 3 x 4-r-4-r-3-r-3
Seated calf raises	3 x 12-15

Day 5 – Back and triceps

Pull ups	(c) 3 x 4-r-4-r-3-r-3
Rack Pulls	3 x 6-8
Single arm dumbell rows	3 x 8-12 each arm
Ez bar skull crushers	(c) 3 x 4-r-4-r-3-r-3
Overhead rope extentions	3 x 8-12
Cable rope crunches	3 x 15-20

Day 6 – Rest

Day 7 – Chest and biceps

Incline bench press	(c) 3 x 4-r-4-r-3-r-3
Decline dumbbell press	3 x 8-12
Dumbbell/cable flyes	3 x 8-12
Barbell curls	(c) 3 x 4-r-4-r-3-r-3
Dumbbell preacher curls	3 x 8-12 each arm

Day 8 – Legs and delts (Hamstring focus, delts, calves)

Deadlifts	4 x 6-8
Hack squats	(c) 3 x 4-r-4-r-3-r-3
Overhead press	(c) 3 x 4-r-4-r-3-r-3
Machine lateral raises	3 x 12-15
Standing calf raises	(c) 3 x 4-r-4-r-3-r-3

Phase 3 – Increase all cluster reps

Day 1 – Back and triceps (Back, triceps)

Lat pulldowns	(c) 3 x 4-r-4-r-4-r-4
Bent over rows	3 x 8-12
Close grip bench press	3 x 6-8
Tricep pushdowns	(c) 3 x 4-r-4-r-4-r-4
Bench reverse ab crunches	3 x 15-20

Day 2 – Rest

Day 3 – Chest and biceps (Back and biceps)

Bench Press	(c) 3 x 4-r-4-r-4-r-4
Incline dumbell press	3 x 8-12
Alternating dumbbell curls	3 x 8-12 each arm
Ez bar cable curls	(c) 3 x 4-r-4-r-4-r-4

Day 4 – Legs and delts (Quad focus, delts, calves)

Squats	(c) 4 x 4-r-4-r-4-r-4
Leg curls	(c) 3 x 4-r-4-r-4-r-4
Dumbbell shoulder press	3 x 8-12
Dumbbell lateral raises	(c) 3 x 4-r-4-r-4-r-4
Seated calf raises	3 x 12-15

Day 5 – Back and triceps

Pull ups	(c) 3 x 4-r-4-r-4-r-4
Rack Pulls	3 x 6-8
Single arm dumbell rows	3 x 8-12 each arm
Ez bar skull crushers	(c) 3 x 4-r-4-r-4-r-4
Overhead rope extentions	3 x 8-12
Cable rope crunches	3 x 15-20

Day 6 – Rest

Day 7 – Chest and biceps

Incline bench press	(c) 3 x 4-r-4-r-4-r-4
Decline dumbbell press	3 x 8-12
Dumbbell/cable flyes	3 x 8-12
Barbell curls	(c) 3 x 4-r-4-r-4-r-4
Dumbbell preacher curls	3 x 8-12 each arm

Day 8 – Legs and delts (Hamstring focus, delts, calves)

Deadlifts	4 x 6-8
Hack squats	(c) 3 x 4-r-4-r-4-r-4
Overhead press	(c) 3 x 4-r-4-r-4-r-4
Machine lateral raises	3 x 12-15
Standing calf raises	(c) 3 x 4-r-4-r-4-r-4

Phase 4 – Increased Volume

Day 1 – Back and triceps (Back, triceps)

Lat pulldowns	(c) 4 x 4-r-4-r-4-r-4
Bent over rows	4 x 8-12
Close grip bench press	4 x 6-8
Tricep pushdowns	(c) 4 x 4-r-4-r-4-r-4
Bench reverse ab crunches	4 x 15-20

Day 2 – Rest

Day 3 – Chest and biceps (Back and biceps)

Bench Press	(c) 4 x 4-r-4-r-4-r-4
Incline dumbell press	4 x 8-12
Alternating dumbbell curls	4 x 8-12 each arm
Ez bar cable curls	(c) 4 x 4-r-4-r-4-r-4

Day 4 – Legs and delts (Quad focus, delts, calves)

Squats	(c) 5 x 4-r-4-r-4-r-4
Leg curls	(c) 4 x 4-r-4-r-4-r-4
Dumbbell shoulder press	4 x 8-12
Dumbbell lateral raises	(c) 4 x 4-r-4-r-4-r-4
Seated calf raises	4 x 12-15

Day 5 – Back and triceps

Pull ups	(c) 4 x 4-r-4-r-4-r-4
Rack Pulls	4 x 6-8
Single arm dumbell rows	4 x 8-12 each arm
Ez bar skull crushers	(c) 4 x 4-r-4-r-4-r-4
Overhead rope extentions	4 x 8-12
Cable rope crunches	4 x 15-20

Day 6 – Rest

Day 7 – Chest and biceps

Incline bench press	(c) 4 x 4-r-4-r-4-r-4
Decline dumbbell press	4 x 8-12
Dumbbell/cable flyes	4 x 8-12
Barbell curls	(c) 4 x 4-r-4-r-4-r-4
Dumbbell preacher curls	4 x 8-12 each arm

Day 8 – Legs and delts (Hamstring focus, delts, calves)

Deadlifts	5 x 6-8
Hack squats	(c) 4 x 4-r-4-r-4-r-4
Overhead press	(c) 4 x 4-r-4-r-4-r-4
Machine lateral raises	4 x 12-15
Standing calf raises	(c) 4 x 4-r-4-r-4-r-4