Superset Workout: 20 Best Examples & 5 Day Plan w/PDF

Superset Workout Examples and Routine

There are various workout splits you can do when it comes to building a strong and sculpted physique, including the popular Superset training.

Superset training involves performing multiple sets of two exercises that target the two different or antagonist muscles with little or no rest in between.

It is a time-efficient and effective workout method that can help you build strength and mass and shape your physique.

In this article, I’ll share the various superset workout examples and show you how you can use them to design a 5-day workout routine.

Whether you want to build muscle or lose weight, you can try superset workout training for a few months. It will save you time as well as help you reach your goal.

Those who want to shed fats should pair superset strength training with aerobic exercises for the best results.

20 Best Superset Workout Examples

Superset Workout Examples
Muscle’s Pair for Superset Workout

As you know, superset training involves performing multiple sets of two exercises that target two different or antagonist muscles. Let’s understand with an example of a back and chest superset workout.

Here’s how a 30-minute workout may look:

  • Superset 1: 10 Front Lat Pulldowns + 10 Incline Dumbbell Bench Presses x 2
  • Superset 2: 10 Seated Cable Rows + 10 Pec Deck Flyes x 2
  • Superset 3: 10 Bent-over Rows + 10 Bar Dips x 2
  • It includes 60 reps for the back and chest each.

The optimum rest time can be 30 seconds to 2 minutes after each superset.

You can pair antagonist or upper/lower muscle groups for an effective superset workout.

Below, you can see more examples of superset workouts

Pair 1 – Chest and Back Superset Workout

The back and chest are antagonist muscle groups and can be paired for superset training.

The chest works during the push exercises, while the back muscles are activated during the pull movements.

However, both are large muscle groups. So, it is best to integrate an appropriate combination of compound and isolation exercises for the best results.

I’ve created two superset workout samples for the back and chest training that you can integrate into your program.

Example #1

BackChestSets x Reps
PullupsPushups3 x AMRAP
Lat PulldownFlat Barbell Bench Press3 x 12
Seated RowingIncline Dumbbell Bench Press 3 x 12
Barbell Bent-over RowPec Dec or Cable Fly3 x 12
  • AMRAP: Perform as many reps as possible.
  • The total number of sets/muscles: 12
  • Rest between each superset: 30-sec to 2 min

Example #2

ChestBackSets x Reps
Incline Dumbbell PressV-Grip Lat Pulldown3 x 10
High-to-Low Cable FlyT-Bar Rowing3 x 10
Bar DipsSeated Cable Row3 x 10
Dumbbell PulloverOne-arm DB Row3 x 10

Pair 2 – Superset Triceps and Biceps Workouts

Sometimes arms don’t get enough training, especially during the push-pull-legs (PPL) and full-body workout. But if you want to focus more on biceps and triceps development, you can do superset arms training.

Supersets can help you build firm, toned, and defined arms.

Below are some examples of triceps and biceps supersets.

Example #3

TricepsBicepsSets x Reps
Bar DipsChinups3 x AMRAP
Skull CrusherEZ Bar Bicep Curl3 x 12
Cable PushdownIncline DB Curl3 x 12
Overhand Triceps ExtensionPreacher Curl3 x 12

Example #4

BicepsTricepsSets x Reps
ChinupsBar Dips2 x AMRAP
ChinupsTriangle Pushups2 x AMRAP
Cable CurlRope Pushdown3 x 10
Spider CurlCable OH Extension 2 x 10
Hammer CurlTriceps Kickback 2 x 10

Pair 3 – Superset Workout for Legs and Core

Pairing legs and abs workouts can be challenging but can help you enhance your cardiovascular fitness and build a firm physique.

Here are a few examples of legs and abs superset workouts.

Example #5

LegCoreSets x Reps
DB Front SquatHanging Knee Raises3 x 12
Machine Leg PressHigh-to-Low Chop3 x 10
Dumbbell RDLDecline Bench Crunch3 x 10
Calf Raises (15 reps)Ab Wheel Rollout (5 reps)Three

Example #6

10 Hanging Knee Raises10 Back SquatsThree
10 Kneeling Cable Crunches15 Leg ExtensionThree
10 Kneeling DB High-to-Low Chop15 Leg CurlThree
45-sec Plank12 Hip ThrustsThree

Pair 4 – Superset for Back and Shoulder

Back and shoulder muscles are an excellent pair for a superset workout. Training them together is not only safe but also effective for developing strength and mass.

Many Bodybuilders, Crossfitters, and Powerlifters train their shoulders and back together to build a solid upper body.

Here are a couple of examples that you may want to incorporate into your muscle-building workout regime.

Example #7

5 Pullups10 DB Overhead Presses3
5 Standard Deadlifts10 DB Lateral Raises3
12 V-Grip Lat Pulldowns10 Rear Delt Flyes3
12 Seated Cable Rows10 Shoulder Shrugs3

Example #8

Shoulder BackSets x Reps
Military PressesLat Pulldown3 x 12
DB Lateral RaisesCable Seated Row3 x 12
Pec Deck Reverse FlyT-Bar Row 3 x 12
Barbell Front Raises1-arm DB Row3 x 12

Pair 5 – Superset Chest and Core Training

You can pair the pecs and core exercises to build a firm and sculpted torso.

Here are two examples of a combined chest and core workout you can add to your program.

Example #9

15 Pushups10 Hanging Knee Raises2
12 Flat Barbell Bench Press10/side H2L Chop2
10 Incline DB Bench Press10 Kneeling Cable Crunch2
10 Pec Dec or Cable Fly10 Machine Ab Crunches2
10 Bar Dips10 Lying Leg Raises2

Example #10

10 Flat Dumbbell Bench Press6 Hanging Leg Raises3
12 Incline Hammer Chest Press10 Hanging Knee Raises3
10 High-to-Low Cable Fly6 Ab Wheel Rollout3
10 Dumbbell Pullover45-Sec Plank3

Pair 6 – Superset Back and Core Workout

Working core and back together will help you build strength and endurance and improve your upper body appearance.

Here are a few samples of superset back and abs workouts:

Example #11

15 Front Lat Pulldowns10 Hanging Knee Raises3
12 Seated Cable Rows10/side H2L Chop3
10 Bent-over Rows10 Kneeling Cable Crunch3
10 POne-arm DB Row10 Machine Ab Crunches3

Example #12

12 V-Grip Lat Pulldowns6 Hanging Leg Raises3
12 Seated Cable Rows10 Hanging Knee Raises3
12 T-Bar Rows6 Ab Wheel Rollout3
10 Standing Lat Pulldown45-Sec Plank3

Pair 7 – Superset Workout for Legs and Triceps

Pairing one large and one small muscle group for an effective superset workout session is often recommended. In this case, pairing legs and triceps can be an excellent choice.

Training triceps and legs together can help you build muscles without feeling burned out.

Let’s see how you can combine exercises for these muscle groups.

Example #13

10 Back Squats10 Bar Dips3
15 Leg Extensions12 Skull Crushers3
15 Leg Curl12 Pushdowns3
12 Hip Thrusts10 Kickbacks3

Example #14

15 Machine Leg Presses10 Bar Dips3
10 Front Lunges10 Diamond Pushups3
8 Romanian Deadlift12 Cable Pushdown3
15 Calf Raises10 Overhead Extensions3

Pair 8 – Superset Training for Biceps and Legs

Like the legs and triceps, you can pair biceps and leg exercises too.

Example #15

10 Chin-ups10 Back Squats3
10 EZ Bar Curls10/leg Lunges3
10 Preacher Curls10 Leg Curls3
10 Hammer Curls15 Calf Raises3

Example #16

15 Machine Leg Presses10 Chinups3
10 Leg Extensions10 Cable Curl3
8 Romanian Deadlift12 Spider Curls3
12 Hip Thrusts10 Hammer Curl3

Pair 9 – Legs and Shoulders Superset Workout

Like arms, you can also do alternating exercises for legs and shoulders on the same day.

However, it will be slightly challenging as shoulder muscles are larger than the biceps and triceps.

But, if you’re working out to build strength and hypertrophy, you can do the below superset.

Example #17

10/leg Lunges12 Overhead Presses3
15 Leg Press12 Lateral Raises3
15 Leg Curls12 Rear Delt Flyes3
12 Hip Thrusts12 Shoulder Shrugs3

Example #18

10 Back Squats10 Arnold Presses3
10 Step-up12 Cable Lateral Raises3
8 Romanian Deadlift12 Reverse Pec Deck Flyes3
15 Calf Raises12 Barbell Shrugs3

Pair 10 – Upper Lower (Full Body) Superset Workout

You can also combine the upper and lower muscle group exercises to train your entire body in one session.

The full-body superset workout allows you to target every muscle group three times a week and help you develop strength, mass, and cardiovascular fitness.

Here are a few samples you also include in your full-body workout program.

Example #19

SupersetSets x Reps
Bench Press + Leg Extension 3 x 12
Lat Pulldown + Overhead Press 3 x 12
Chinups + Bar Dips 3 x 12
Romanian Deadlift + Hanging Knee Raises 3 x 12

Example #20

SupersetSets x Reps
Pullups + Dips 3 x 12
Lunges + Arnold Press 3 x 12
Incline DB Bench Press + Seated Cable Row 3 x 12
Romanian Deadlift + Kneeling Cable Crunches 3 x 12

Weekly 5 Day Superset Workout Routine

You’ve seen plenty of examples of superset workouts. Now, it’s time to explore how you can design a superset 5 day plan to build a firm and sculpted physique.


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

This routine includes two sessions for the chest, back, and legs (large muscle groups) and one session for the arms, shoulder, and core.

Note: You can make appropriate changes based on your fitness level and goal.

Rest between supersets: 30-sec to 2 minutes.

Monday – Back and Shoulder

SupersetSets x Reps
Pullups + Overhead Presses 3 x 12
V-Grip Lat Pulldown + Lateral Raises 3 x 12
Seated Cable Row + Rear Delt Fly 3 x 12
1-arm DB Row + Shrug 2 x 15

Tuesday – Legs and Triceps

SupersetSets x Reps
Back Squats + Bar Dips3 x 12
Front Lunges + Skull Crushers2 x 12
Leg Curls + Pushdowns3 x 12
Hip Thrusts + Overhead Extensions2 x 12

Wednesday – Chest and Biceps

SupersetSets x Reps
Bench Press + Chinups 3 x 12
Incline Hammer Press + Preacher Curls 3 x 12
Pec Deck Fly + Incline DB Curl 2 x 12
Pullover + Hammer Curl 2 x 12

Friday – Back and Core

SupersetSets x Reps
V-Grip Pulldown + Hanging Knee Raises 3 x 12
Seated Cable Rows + H2L Chop 3 x 12
T-Bar Row + Kneeling Cable Crunch 3 x 12
Standing Lat Pulldown + Ab Wheel Rollout 2 x 10

Saturday – Chest and Legs

SupersetSets x Reps
V-Grip Pulldown + Hanging Knee Raises 3 x 12
Seated Cable Rows + H2L Chop 3 x 12
T-Bar Row + Kneeling Cable Crunch 3 x 12
Standing Lat Pulldown + Ab Wheel Rollout 2 x 10

Download The 5 Day Superset Workout Program PDF

Related Workout Routine:

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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