If you want to train more muscles in less time safely and efficiently, you need a well-organized superset workout plan.
The superset method involves performing two exercises sequentially with little to no rest in between. The exercises target two different muscle groups, generally agonist and antagonist or upper and lower body parts.
It is a time-efficient, intense, and effective training strategy to build muscle, improve endurance, and sculpt your body.1 Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3, 2Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res. 2010 Apr;24(4):1043-51. doi: 10.1519/JSC.0b013e3181d3e993. PMID: 20300020.
In this article, I’ll share my 4-day superset workout plan that involves exercises for every body part, from the back, arms, and legs to the shoulder, abs, and chest, and helps you build strength, endurance, and muscle mass over time.
I’ll also drop a free PDF at the end of this article, so you can save it for offline use.
Superset Workout Program Summary
| Training Approach | Superset |
| Split Type | Hybrid Split |
| Sessions/Week | 4 (Mon, Tue, Thu, & Fri) |
| Duration/Session | 75-90 minutes |
| Routine Goal | Sculpt Body |
| Experience Required | Intermediate |
| Target Gender | Male & Female |
| Target Age Group | 16-35 years |
| Recommended Duration | 3 months |
The Best 4 Day Superset Workout Plan to Build Muscle & Sculpt Your Body
4 Day Superset Workout Schedule:
- Monday: Chest, Quads, and Abs
- Tuesday: Back, Calves, and Triceps
- Wednesday: OFF
- Thursday: Shoulders and Hamstrings
- Friday: Quads, Biceps, and Abs
- Saturday: OFF
- Sunday: OFF
This split allows you to train your entire body effectively within four sessions and helps you build a muscular body.
Day 1 – Chest, Quads, and Abs
| Exercises | Muscle | Sets | Reps |
|---|---|---|---|
| 1A Leg Extension | Quads | 3 | 15-20 |
| 1B Incline Bench Press | Chest | 3 | 12-15 |
| 2A Leg Press | Quads | 3 | 12-15 |
| 2B Flat DB Bench Press | Chest | 3 | 10-12 |
| 3A Hanging Knee to Chest | Abs | 3 | 10-15 |
| 3B Seated Pec Fly | Chest | 3 | 12-15 |
| 4A Cable Crunches | Abs | 3 | 15-20 |
| 4B Bent Over Cable Fly | Chest | 3 | 12-15 |
Day 2 – Back, Calves, and Triceps
| Exercises | Muscle | Sets | Reps |
|---|---|---|---|
| 1A Pull-ups | Back | 3 | 6-12 |
| 1B Bar Dips | Triceps | 3 | 12-15 |
| 2A Prone Grip Lat Pulldown | Back | 3 | 12-15 |
| 2B Cable Pushdown | Triceps | 3 | 15-20 |
| 3A Single-arm Overhead Extension | Triceps | 3 | 12-15 |
| 3B Lat Pulldown (Neutral Grip) | Back | 3 | 10/side |
| 4A Seated Cable/Machine Row | Back | 4 | 10-12 |
| 4B Standing Calf Raises | Calves | 4 | 15-20 |
Day 3 – Shoulders and Hamstrings
| Exercises | Muscle | Sets | Reps |
|---|---|---|---|
| 1A Smith Machine Overhead Press | Shoulder | 3 | 8-12 |
| 1B Seated Leg Curls | Hamstring | 3 | 15-20 |
| 2A Single-arm Cable Side Raises | Shoulder | 3 | 12/side |
| 2B Dumbbell Romanian Deadlift | Hamstring | 3 | 8-10 |
| 3A Reverse Pec Deck Fly | Shoulder | 3 | 12-15 |
| 3B Lying Leg Curls | Hamstring | 3 | 15-20 |
| 4A Front Barbell Shrug | Shoulder | 3 | 10-12 |
| 4B Single-leg Elevated Glute Bridge | Hamstring | 3 | 10/side |
Day 4 – Quads, Biceps, and Abs
| Exercises | Muscle | Sets | Reps |
|---|---|---|---|
| 1A Back Squat | Quads | 3 | 10-12 |
| 1B Chin-ups | Biceps | 3 | 15-20 |
| 2A DB Lunges | Quads | 3 | 12/side |
| 2B Barbell Curls | Biceps | 3 | 8-10 |
| 3A Leg Raises to Hip Lift | Abs | 3 | 12-15 |
| 3B DB Concentration Curls | Biceps | 3 | 15-20 |
| 4A High to Low Cable Chop | Abs | 3 | 10-12 |
| 4B Reverse Curls | Forearms | 3 | 10/side |
Pros and Cons of Superset Training
Benefits:
- Superset training saves your time because it allows you to perform two different back-to-back exercises with little to no rest, allowing you to complete more exercises in less time.
- Performing back-to-back exercises boosts your endurance while building muscle mass.
- It increases metabolic profile in young active men and women.3 Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women, and Men – The Journal of Strength & Conditioning Research
- The supersetting strategy burns more calories than traditional training and improves cardiovascular fitness.
Disadvantages:
- The superset isn’t suitable for beginners as it is intense, challenging, and makes you exhausted quickly.
- It is also not very effective for building strength. Because building strength requires longer rest periods between sets to fully recover before the next heavy lift.
- Superset training involves a little rest time, which physiologically can give you a sense of urgency and prevent you from giving your full effort.
Frequently Asked Questions (FAQs)
Are Supersets Good for Building Muscle?
Like traditional resistance training, the superset also builds muscle and strength. Additionally, it burns more calories, enhances endurance, and helps you lose fat. However, the superset is an advanced form of training, and it can exhaust you in a short time.
Should Beginners Do Supersets?
Superset training is intense and requires decent 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 level, but make sure you give your trained muscles 48-72 hours of recovery time. How long does muscle recovery take? – Healthline
Download The 4-Day Superset Split PDF
Save this workout and use it offline.
References
- 1Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3 ↩︎
- 2Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res. 2010 Apr;24(4):1043-51. doi: 10.1519/JSC.0b013e3181d3e993. PMID: 20300020. ↩︎
- 3Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women, and Men – The Journal of Strength & Conditioning Research ↩︎
