Super-Cluster Intensity Protocol (ST.12)

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Upper Body A (Chest & Back Focus) — 5 exercises (Main work)
• Day 2 — Lower Body A (Squat & Quadriceps Focus) — 5 exercises (Main work)
• Day 4 — Upper Body B (Shoulders & Arms Focus) — 6 exercises (Main work)
• Day 5 — Lower Body B (Deadlift & Posterior Chain Focus) — 4 exercises (Main work)

2.Sample training day

Exercise	Sets	Reps	Rest
Main work
Incline Barbell Bench Press	Super-Cluster (20 Min Cap)	2-3 reps @ 80-90% 1RM	45-60s
Flat Dumbbell Press	4	6-8	90s
Wide-Grip Lat Pulldown / Chin-Up	4	6-8	90s
Weighted Chest Dips	3	8-10	90s
Barbell Bent-Over Row	3	8-10	90s

Sample: Day 1 — Upper Body A (Chest & Back Focus) — one of 4 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Lower Body A (Squat & Quadriceps Focus)

• Barbell Back Squat
• Romanian Deadlift
• Leg Press
• Lying Leg Curl
• Seated Calf Raise

Day 4 — Upper Body B (Shoulders & Arms Focus)

• Standing Overhead Barbell Press
• Dumbbell Lateral Raise
• Close-Grip Barbell Bench Press
• EZ-Bar Preacher Curl
• Overhead Cable Tricep Extension
• Face Pulls

Day 5 — Lower Body B (Deadlift & Posterior Chain Focus)

• Conventional Barbell Deadlift
• Dumbbell Walking Lunges
• Standing Calf Raise
• Hanging Leg Raise