The Best 4 Day Superset Workout Plan

If you want to scale your fitness to the next level, you can try superset. The superset is an intense, heart-pumping, and muscle-building workout program that challenges your strength and endurance. I’ll share a couple of 4 Day Superset Workout routines for two different goals in this article. The first one is for muscle gain, and the second one is for fat loss. So depending on your fitness goal, you can do one of them.

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What is Superset Workout Training?

The superset is a workout program where you train a pair of muscles together, typically agonist and antagonist muscles pair or upper and lower body muscles with little to no rest between exercises.

The agonist’s muscles are responsible for concentric movement, while the antagonists are for eccentric. So, for example, the biceps is an agonist, and the triceps is the antagonist. And these muscles work in the opposite direction. So we pair them into the superset workout training for efficient results.

Benefits:

The superset training saves your time because it allows you to perform two different back-to-back exercises with little to no rest.
It boosts your endurance while building muscles.
It increases metabolic profile in young active men and women.¹

Disadvantages:

The superset isn’t suitable for beginners as it is intense, challenging, and makes you exhausted.

Superset workout Examples

You can pair the exercises in your superset workout routine using the examples below.

Push-Pull exercises. For example, barbell bench press and barbell rows.
Upper-Lower exercise. For example, barbell bench press and squat.
Push, Pull, or Leg with Core, such as overhead press and crunches.
Tri-Sets: Performing three exercises in a row with minimal rest time.

4 Day Superset Workout Plan For Ultimate Gains

Summary

Program Duration: 6-8 Weeks
Goal: Improve Strength, Endurance, and Mass
Frequency: 4 Days a week
Duration of one session: 45-60 minutes
Suitable for: Men
The interval between rounds: 1-2 minute

Schedule

Day 1: Chest and Legs
Day 2: Back and Shoulder
Day 3: OFF
Day 4: Chest and Arms
Day 5: Back, Glute, and Core
Day 6: OFF
Day 7: OFF

This split allows you to train your superior muscles two times a week, for example, the back and chest. Training large muscles twice promote hypertrophy and builds sizable muscles.²

Day 1: Chest and Legs

Pair no.	Chest	Legs	Reps
1	Flat Barbell Bench Press	Barbell Back Squat	12, 10, 8
2	Incline Dumbbell Bench Press	Dumbbell Lunges	12, 10, 8
3	Pec Deck Fly	Machine Leg Press	12, 10, 8
4	Dumbbell Pullover	Hamstring Curl	12, 10, 8

Perform bench press and squat 12 reps in the first set, followed by 10 and 8.
You can skip the last pair of exercises if you’re a beginner.

Day 2: Back and Shoulder

Pair no.	Back	Shoulder	Reps
1	Pullups	Barbell Overhead Press	12, 10, 8
2	Wide Grip Lat Pulldown	Dumbbell Lateral Raises	12, 10, 8
3	Barbell Bent-over Row	Bent-over Dumbbell Reverse Fly	12, 10, 8
4	Seated Cable Rowing	Cable/Barbell Upright Row	12, 10, 8

You can also do rear delt flyes on the machine instead of bent-over reverse flyes. Likewise, you can also replace more exercises in the following weeks of the program.

Day 4: Chest and Arms

Chest	Biceps	Triceps	Reps
Incline Barbell Bench Press	Barbell Bicep Curl	Barbell Skull Crusher	12, 10, 8
Dumbbell Flat Bench Press	Incline Dumbbell Curl	Tricep Rope Pushdown	12, 10, 8
Parallel Bar Dips	Dumbbell Hammer Curl	Dumbbell Kickback	12, 10, 8

Day 5: Back, Leg, and Core

Back	Leg	Core
Conventional Deadlift 6, 5, and 4 reps	Leg Extension 15, 12, and 10 reps	Standing DB Side Bend 10 x 2
Single-arm Dumbbell Rowing 12, 10, and 8 reps	Barbell Hip Thrust 12, 10, and 8 reps	Cable Crunchers 12, 10, and 8 reps
Chin-ups 12, 10, and 8 reps	Standing Calf Raises 12, 10, and 8 reps	Front Plank, Side Plank up to 2 minutes
Face Pull As many reps as possible.	–	–

You’ll perform the deadlift for six reps, leg extension for 15 reps, and the standing side bend for ten reps.
After the front plank, you’ll do the side plank in the next round.
At the end of the session, you’ll do one set of face pull till fatigue.

Intense 4 Day Superset Workout Plan for Fat Loss

You can do superset weight training to increase your fat loss. It burns many calories during and after the workout, boosts metabolic health, builds lean mass, and promotes weight loss.

Several studies suggest that resistance training combined with diet reduces significant weight, builds lean mass, and promotes a healthy lifestyle.³

So, if you want to lose weight faster while gaining lean mass, you can combine weight training, high-interval training, and diet.

Below is the 4 Day split superset workout you can do. And on your rest days, you can also do the short sessions of HIIT to burn more calories and speed up fat loss.

Description

Program Duration: 6-8 Weeks
Goal: Increasing Fat Loss While Building Muscle
Level: Intermediate
Frequency: 4 Days a week
Duration of one session: 45-60 minutes
Suitable for: Men and Women

Workout Split

Monday: Chest and Core
Tuesday: Back and Legs
Wednesday: OFF
Thursday: Shoulder, Biceps, and Core
Friday: Legs, Triceps, and Core
Saturday: OFF
Sunday: OFF

Monday: Chest and Core

You’ll do four chest exercises and four weighted ab exercises on your first day of 4 Day superset workout routine.

Chest	Core	Reps
Flat Barbell Bench Press	Standing Dumbbell Side Bend	8-12 x 3
Incline Dumbbell Bench Press	Kneeling Cable Crunches	8-12 x 3
Seated Machine Fly	High to Low Cable Woodchop	8-12 x 3
Dumbbell Pullover	Reverse Cable Crunches	8-12 x 3

Tuesday: Back and Legs

Back	Legs	Reps
Barbell Deadlift	Machine Leg Press	12, 10, 8
Wide Grip Lat Pulldown	Dumbbell Lunges	12, 10, 8
Barbell Bent-over Row	Dumbbell Step-up	12, 10, 8
Seated Cable Rowing	Barbell Hip Thrust	12, 10, 8

Thursday: Shoulder, Biceps, and Core

Shoulder	Biceps	Core	Reps
Barbell Overhead Press	Barbell Curl	Dumbbell Side Bend	12, 10, 8
Dumbbell Lateral Raises	Concentration Curl	Cable Tuck Crunch	12, 10, 8
Bent-over Dumbbell Reverse Fly	Hammer Curl	Reverse Cable Wood Chop	12, 10, 8
Cable/Barbell Upright Row	–	Single-Leg Cable Crunch	10 x 2

Friday: Legs, Triceps, and Core

Legs	Triceps	Core
Barbell Back Squat 15, 12, and 10 reps	Barbell Skull Crusher 10 x 3 reps	Crunches 10 x 2 reps
Leg Extension 15, 12, and 10 reps	Rope Pushdown 15, 12, and 10 reps	Reverse Cable Crunches 10 x 2 reps
Romanian Deadlift 10, 8, 8 reps	Bench Dips 15, 12, 10 reps	Front and Side Plank up to 2 minutes

FAQs about Superset Workout Split

Are supersets good for building muscle?

Like traditional resistance training, the superset also builds muscles and strength. Additionally, it burns more calories, enhances endurance, and helps you lose fats. However, the superset is an advanced form of training and makes you fatigued in a short time.

Should beginners do supersets?

The superset training is intense and requires much power and endurance to perform exercises. So it will be challenging for beginners. However, you can try after a couple of months of regular training.

How often should you superset?

Doing the superset exercises three to four times a week is enough to get efficient results. However, you can increase your frequency to 5 days a week depending on your fitness levels, but make sure you give your trained muscles 48-72 hours of recovery time. ⁴

References

1
Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women, and Men – The Journal of Strength & Conditioning Research
2
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – Sports Medicine, Springer
3
Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54. DOI: 10.1123/ijsnem.2017-0221. Epub 2018 Jan 24. PMID: 28871849.
4
How long does muscle recovery take? – Healthline