KeyLifts

Butch Ferret

Build Muscle

9 weeks / 4 days per week

Slightly modified version of the Superset Extravaganza. I wasn't feeling the 4th day and wanted to change some things around. There's a variation of percentage schemes that suit my own training needs. I'm making good upper body gains on the previous template but legs are probably lagging a little. So I've upped the sets and added a split squat. Also the quad and hammies day are kinda split into separate sessions. I prefer the 'glute dominant' split squats where you hinge forwards to hammer the hammies. Burns but works. As for normal squats I'm not a fan and they rarely target my quads, so I've included a deadlift to help with (hopefully) a thicker back and meatier hamstrings. Big fan of training muscles that you don't see in the mirror with more volume. The 'bench Preacher Curl' is using the upright of the dumbell bench to perform a preacher curl with a dumbell, one hand at a time. I get an insane deep pump doing them like this, and still feel the biceps the day after. All in all I really enjoy this workout. Also, my gym is very busy so these supersets can work without jumping around equipment. Anywho, enjoy the Butch Ferret Superset Extravaganza!

Reviews

0 reviews

Week 1

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 2

Day 1

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 3

Day 1

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 4

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 5

Day 1

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 6

Day 1

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 7

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 8

Day 1

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 9

Day 1

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row

Assistance
3 x 10 reps

Leg Press (Machine)

Assistance
5 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Pullover (Dumbbell)

Assistance
2 x 10 reps

Bent-over Row (Barbell)

Supplemental
5 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
5 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Romanian Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 20 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 8 reps

Seated High Row (Machine)

Assistance
3 x 15 reps

Behind Neck Press (Barbell)

Assistance
3 x 20 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

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