Inside every man there is a bigger man just waiting to get out. Don’t believe us? You will if you follow this month’s workout plan, which is designed to build your body by using supersets to work every major muscle group quickly and effectively.

In a superset, you perform two exercises back to back without a rest. Taking it further, antagonistic supersets are designed to work opposing muscle groups. A workout with supersets will increase the intensity while keeping the session balanced. This will help your muscles to develop in harmony and avoid injuries. And because you slash the time you spend resting, you’ll be out of the gym in double-quick time.

The three workouts here target the upper body, then the lower body, then the abs, lower back and core muscles in turn. With supersets you move straight from one exercise to another, so set the equipment up before you start to avoid having to fumble around with weight plates mid-set.

Do all three workouts once a week, leaving at least a day between them to recover. Rest for 90 seconds between each superset. After four weeks you’ll be ready to strip away the last of your body fat next month with the final part of our Beach Body Plan.