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.

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.



  • 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.

Related: Top 10 Pairs For Superset Training

4 Day Superset Workout Plan For Ultimate Gains

4 day body workout routine superset


  • 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


  • 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 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – Sports Medicine, Springer

Day 1: Chest and Legs

Pair no.ChestLegsReps
1Flat Barbell Bench PressBarbell Back Squat12, 10, 8
2Incline Dumbbell Bench PressDumbbell Lunges12, 10, 8
3Pec Deck FlyMachine Leg Press12, 10, 8
4Dumbbell PulloverHamstring Curl12, 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.BackShoulderReps
1PullupsBarbell Overhead Press12, 10, 8
2Wide Grip Lat PulldownDumbbell Lateral Raises12, 10, 8
3Barbell Bent-over RowBent-over Dumbbell Reverse Fly12, 10, 8
4Seated Cable RowingCable/Barbell Upright Row12, 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

Incline Barbell Bench PressBarbell Bicep CurlBarbell Skull Crusher12, 10, 8
Dumbbell Flat Bench PressIncline Dumbbell CurlTricep Rope Pushdown12, 10, 8
Parallel Bar DipsDumbbell Hammer CurlDumbbell Kickback12, 10, 8

Day 5: Back, Leg, and 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
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

4 Day Superset Workout 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 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.

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.


  • 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.

Flat Barbell Bench PressStanding Dumbbell Side Bend8-12 x 3
Incline Dumbbell Bench PressKneeling Cable Crunches8-12 x 3
Seated Machine FlyHigh to Low Cable Woodchop8-12 x 3
Dumbbell PulloverReverse Cable Crunches8-12 x 3

Tuesday: Back and Legs

Barbell DeadliftMachine Leg Press12, 10, 8
Wide Grip Lat PulldownDumbbell Lunges12, 10, 8
Barbell Bent-over RowDumbbell Step-up12, 10, 8
Seated Cable RowingBarbell Hip Thrust12, 10, 8

Thursday: Shoulder, Biceps, and Core

Barbell Overhead PressBarbell CurlDumbbell Side Bend12, 10, 8
Dumbbell Lateral RaisesConcentration CurlCable Tuck Crunch12, 10, 8
Bent-over Dumbbell Reverse FlyHammer CurlReverse Cable Wood Chop12, 10, 8
Cable/Barbell Upright RowSingle-Leg Cable Crunch10 x 2

Friday: Legs, Triceps, and Core

Barbell Back Squat
15, 12, and 10 reps
Barbell Skull Crusher
10 x 3 reps
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. 4How long does muscle recovery take? – Healthline


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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