Kirk Miller’s Hero Sessions – Training Overview

Kirk Miller's Hero Sessions

Training Overview

The ‘HERO sessions’ are based on a superset principle. A superset is an advanced training method in which you do two exercises, one after the other, with no rest in between. Each set is then followed by a short rest period which reduces as you move through each set of exercises. Each workout will pair opposing muscle groups with each other (eg Chest + Back), with the exception of shoulders/traps and calves. These two workouts will still utilise a superset format but of the same muscle.

To simplify, supersetting will increase the amount of the work you do in a specific time period as you’ll be moving quickly from one exercise to another. This will maximise calorie expenditure and give you some of the most intense workouts you have ever experienced. Each superset within the HERO sessions will vary in terms of rep range, tempo and volume, all of them demanding in their own unique way. This will further boost your metabolic rate and burn fat a lot faster without having to spend more time in the gym. You will complete 8 different exercises over 4 supersets during each workout, equalling a total 32 working sets by the time you finish. You will use both myofibrillar and sarcoplasmic hypertrophy which is important if you want to improve both strength and appearance of your muscles. No workout should last longer than 60 minutes and it will eliminate any chance of boredom. All sets are to failure if you want to generate optimal muscle growth and fat loss over the next 6 weeks. No excuses, if you’re not feeling physically and mentally exhausted at the end of each workout haven’t worked hard enough!


Training Split
•    Monday – Chest + Back
•    Tuesday – Calves + Cardio
•    Wednesday – Biceps + Triceps
•    Thursday – Quads + Hamstrings
•    Friday – Abs + Core + Cardio
•    Saturday – Shoulders + Traps
•    Sunday – Rest
Each workout will consist of 4 different supersets broken down as follows:

•    Superset One – Will focus on Power, 5 reps back to back moving the weight as fast as possible using your type 2b muscle fibres on big compound movements. Building up your power over the next 6 weeks will help you overcome strength plateaus you may have had previously. Doing explosive low rep supersets will maintain a higher metabolic rate once the workout is over. 120 seconds rest.
•    Superset Two – The focus will move to time-under-tension, crucial for maximal muscle fibre recruitment. The repetitions will increase to 10 reps with a 4 second eccentric (negative), 1 second concentric (positive) and 1 second isometric contraction (squeeze). With mixture of compound and isolation exercises to increase muscle size and detail during the program. Rest 90 seconds.
•    Superset Three – 15 reps utilising your type 2a muscle fibres, crucial for better overall muscle development. The increased blood flow delivers a bigger muscular pump, which can lead to greater growth because of the stretch it places on the muscle cells and fascia. Rest 60 seconds.
•    Superset Four – Lifting a lighter weight for 20 reps with minimal rest will burn more calories during the workout itself. Having depleted your glycogen (carbohydrates) already, your body will be forced to use its fat stores as an energy source. Rest 30 seconds.



You’re probably thinking why I have included only two cardio workouts if the main goal of the program is to build muscle and burn body fat. Superset four within the HERO sessions is like the equivalent of doing HIT cardio but with weights. This will not only reduce the risk of muscle breakdown from too much cardio but keep motivation high at all times as you don’t have to spend hours on a treadmill.
You will have the option of either 20 minutes HIT cardio or 40 minute steady state. If you’re carrying a lot of body fat to start with go for HIT. If you’re pretty lean to start with, alternate the two. This will of course aid fat loss, but also enhance your cardiovascular capacity to recover between sets, improve blood flow and remove lactic acid more efficiently. As a result you will be able to lift more throughout the workouts.
Monitor progress on a weekly basis, if you’re not getting leaner look to gradually increase your cardio.  If you’re doing HERO sessions to maximum intensity you should not need drastic amounts of cardio.


HERO sessions are a lot of reps and a lot of sets but spending a maximum of an hour a day, six days a week for six weeks isn’t much if you want to build muscle and burn fat faster than you ever have before. Make every rep of every set count! Start your training now by downloading the PRINTABLE HERO SESSIONS CALENDAR and CLICK HERE to start Day 1 of the programme.



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Kirk Miller Hero Sessions Stack

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