A chest and back workout built on supersets is a classic way to get a fast pump and that lactic acid burn. This is the plan from part II of Marek Liiva’s “Doers’ Training” video series — chest, back and traps in one workout, in three blocks, with three exercises back to back in each block and no rest between them.
What the lactic acid plan is and who the chest and back workout suits
The lactic acid plan means supersets: three exercises for the same muscle group are done back to back, with no rest in between. The first exercise is heavy with low repetitions (3 x 6), the second uses a moderate training load (3 x 12), and the third is light and long (3 x 25). Lactic acid builds up in the muscle, the pump is brutal, your stomach feels empty, and by the seventh repetition it seems like you can’t do any more.
The plan is meant for more experienced lifters who have been training with weights for years. For a beginner the volume is too high and the injury risk is real — especially on incline presses and T-bar rows. If you can’t get through all three exercises in a row without a pause, lower the weight or do one exercise at a time.
Chest and back workout: three supersets
The three exercises in each block are done back to back. After the third exercise, rest 2–3 minutes and repeat the whole block two more times — three rounds per block in total.
Block 1 — chest
- 1a incline barbell press 3 x 6
- 1b incline dumbbell fly 3 x 12
- 1c cable crossover 3 x 25
Block 2 — back
- 2a neutral-grip pull-up 3 x 6
- 2b chest-supported incline T-bar row 3 x 12
- 2c seated cable row 3 x 25
Block 3 — traps and shoulders
- 3a standing barbell shrugs 3 x 6
- 3b incline dumbbell shrugs 3 x 12
- 3c shrugs between 2 pulleys 3 x 25
Tempo — what to pay attention to
Tempo matters as much as the weight in this plan. The negative phase of the first exercise (lowering the weight) is 5 seconds — slow and controlled. On the second exercise, use a 2-second negative phase. On the third exercise, move at explosive speed; the goal is to give the muscle one last flood of lactic acid before the block ends.
Honestly, the first time, a 5-second negative phase feels like an eternity. Counting “one-two-three-four-five” on the way down shows you right away how little control you actually have. If the weight comes down faster than in five seconds, use less.
Where the chest and back workout fits in your week
In the “Doers’ Training” series, the plan is split into three parts:
- I — thighs, calves
- II — chest, back, traps
- III — shoulders, arms
Three workouts a week, with at least a day of rest between them. If recovery drags on, switch to a four-day split and leave the weekend for rest. Nutrition matters with this volume — calories don’t just appear out of thin air, and if you eat below your needs, the lactic acid plan will leave you tired without any growth.
FAQ
Can a beginner use this plan?
We don’t recommend it. The volume is high, and technique falls apart with the first flood of lactic acid. Start with a simpler 3 x 10 split and come back to this plan once you’ve trained consistently for at least a year.
Why exactly 3 x 6, 3 x 12 and 3 x 25?
The repetition ranges cover three different working modes of muscle fibers — strength, hypertrophy and endurance. One superset gives you the effect of three kinds of training within a single block.
How many times a week can you do the lactic acid plan?
Once a week per muscle group is the maximum. Recovery takes longer than with a regular plan, because supersets damage muscle fibers noticeably more than straight sets.
Author: Joker
Source: WHO – physical activity.
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