Superset Workout: Types, Examples, Routines & More

Superset Workout Examples and Routine

Superset is a time-efficient and effective rep-set approach for building strength and muscular endurance.1 Iversen VM, Eide VB, Unhjem BJ, Fimland MS. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819. PMID: 39072654, 2Zhang X, Weakley J, Li H, Li Z, García-Ramos A. Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Med. 2025 Apr;55(4):953-975. doi: 10.1007/s40279-025-02176-8. Epub 2025 Feb 4. PMID: 39903375; PMCID: PMC12011898.

It involves performing exercises in pairs. Those exercises target the two different muscle groups.

In this article, I’ll show you various superset examples and how to integrate them into different training splits.

If you want to incorporate supersets into your training plan, keep reading to learn how.

What is Superset?

A superset is a training technique where you perform two different exercises back-to-back with minimal or no rest between them.

The goal is to increase workout intensity, maximize muscle engagement, and save time.3 Burke, Ryan & Hermann, Tom & Piñero, Alec & Mohan, Adam & Augustin, Francesca & Sapuppo, Max & Coleman, Max & Androulakis-Korakakis, Patroklos & Wolf, Milo & Swinton, Paul & Schoenfeld, Brad. (2024). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. 10.51224/SRXIV.419.

Supersets are popular for gaining muscle, improving endurance, and maximizing calorie burn.

What are the Types of Supersets

1. Same Muscle Group Supersets

Target the same muscle group to exhaust it, such as Bench Press (chest) + Dumbbell Flyes (chest). It helps increase muscle pump and hypertrophy by fully fatiguing the muscle.

2. Opposing Muscle Group Supersets

Pair exercises for opposing muscles (e.g., biceps and triceps). For example, Biceps Curls + Triceps Pushdowns.

The agonist and antagonist superset improve balance, allow one muscle group to recover while the other works, and maintain high intensity.

3. Compound & Isolation Exercise Superset

Combine a compound exercise (multi-joint) with an isolation exercise (single-joint) for the same muscle, such as squats (compound) + leg extensions (isolation), to hit the same muscle group (here is legs) with different loads.

This kind of supersets helps maximize muscle recruitment and target specific fibers.

4. Upper-Lower Body Supersets

Alternate between upper and lower body exercises. For example, perform 10 bar dips to hammer the upper body, then lunges or leg extensions to hit the lower half.

The upper-lower supersets engage muscles throughout the body, improve muscle endurance, and develop cardiovascular fitness.

5. Push Pull Supersets

Alternate between pulling and pushing movements, such as lat pulldown (pull) and overhead press (push), to strike the back and shoulders efficiently in a limited time.

It is great when you want to work your entire upper body in less time.

20 Best Superset Workout Examples

Superset Workout Examples
Muscle Pair for Superset Workout

Let’s understand more about Superset with some examples. I’ll share as many as 20 examples that you can include in your exercise plan.

Pair 1: Chest and Back Superset

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.

Example 1: 30-minute Workout

  • Superset 1: 10 Front Lat Pulldowns + 10 Incline DB 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.
  • Rest for 30 seconds to 2 minutes after each superset.

Example #2: 45-minute Workout

BackChestSets
6-8 Pullups10-12 Pushups3
12-15 Lat Pulldown10-12 Barbell Bench Press3
12-15 Seated Rowing10-12 Incline DB Bench Press3
10-12 Bent-over Row15 Pec Dec or Cable Fly2

Example #3: 60-minute Workout

ChestBackSets
10-12 Incline DB Press10-12 V-Grip Pulldown3
10-12 High-to-Low Cable Fly12-15 T-Bar Rowing3
10-15 Bar Dips12-15 Seated Cable Row3
10-15 Dumbbell PulloverOne-arm Row (10/side)3

Pair 2: Triceps and Biceps Superset

Sometimes, the 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, you can do the following supersets for arms.

Example #4: Superset Arms Workout

TricepsBicepsSets
Bar DipsChinups3
Skull CrusherEZ Bar Bicep Curl3
Cable PushdownIncline DB Curl3
Overhand Triceps ExtensionPreacher Curl3

Example #5: High Volume Superset Arms Workout

BicepsTricepsSets
8-10 Chinups10-15 Bar Dips3
10-12 Chinups12-15 Triangle Pushups3
10-15 Cable Curl10-15 Rope Pushdown3
12-14 Spider Curl12-14 Cable OH Extension3
10-12 Hammer Curl10-12 Triceps Kickback3

Pair 3: Legs and Abs Superset

Pairing legs and abs can be challenging, but it can help you enhance your cardiovascular fitness and build a firm physique. Here are a few examples:

Example #6

LegCoreSets
15-20 DB Front Squat15-20 Hanging Knee Raises3
12-16 Machine Leg Press10/side High-to-Low Chop3
10-12 Dumbbell RDL8-10 Decline Bench Crunch3
15-20 Calf Raises6-8 Ab Wheel Rollout3

Example #7

CoreLegsSets
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: Back and Shoulder Superset

Supersetting back and shoulder is an excellent way to pump your upper body. Many Bodybuilders and Powerlifters train their shoulders and back together for strength and size.

I’ve got some examples that you may want to incorporate into your muscle-building exercise program.

Example #8

BackShoulderSets
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 #9

Shoulder BackSets
6-10 Military Presses10-12 Lat Pulldown3
10-12 DB Lateral Raises10-12 Cable Seated Row3
12-15 Pec Deck Reverse Fly12-15 T-Bar Row3
10-12 Barbell Front Raises1-arm DB Row (10/side)3

Pair 5 – Chest and Core Superset

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 #10

ChestCoreSets
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 #11

ChestCoreSets
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 Abs

Working the core and back together develops strength and endurance. Use the following superset to hammer your back and midsection in the same session:

Example #12

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

Example #13

BackCoreSets
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 for Legs and Triceps

Pairing a large and a small muscle group is often recommended when you perform supersets. Combining legs and triceps reduces workout duration by alternating large (legs) and small (triceps) muscle groups, allowing you to complete more work in less time.

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

Example #14

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

Example #15

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

Pair 8 – Biceps and Legs Superset

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

Example #16

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

Example #17

LegBicepsSets
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

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

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

But, if you’re an experienced lifter and want to build strength and hypertrophy, do the following superset.

Example #18

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

Example #19

LegBicepsSets
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 Superset Workout

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

Alternating between upper and lower muscle groups allows you to hit every muscle group three times a week and helps you develop strength, mass, and cardiovascular fitness.

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

Example #20

Exercise 1Exercise 2Sets x Reps
Bench Press (Chest)Leg Extension (Quad) 3 x 12
Lat Pulldown (Back)Overhead Press (Shoulder) 3 x 12
Chinups (Biceps)Bar Dips (Triceps) 3 x 12
Romanian Deadlift (Hamstrings)Hanging Knee Raises (Abs) 3 x 12

Example #21

Exercise 1Exercise 2Sets
6-10 Chin-ups (Back)8-10 Dips (Chest)3
10 Lunges/leg (Legs)12 Arnold Press (Shoulders)3
10 Incline DB Bench Press (Chest)12 Seated Cable Row (Back)3
10 Romanian Deadlift (Hamstrings)15 Cable Crunches (Abs)3

3 Best Superset Workout Routine Examples

If you are looking for a well-structured superset training plan, explore the following programs and save the one you need.

1. Upper-Lower Superset Workout

This program focuses on pairing upper-body exercises (push or pull movements targeting chest, back, shoulders, arms) with lower-body exercises (targeting quads, hamstrings, glutes, calves).

Pairing upper-body and lower-body exercises in supersets allows you to train multiple muscle groups in a single session, reducing overall workout time.

If you want a full-body superset routine that can develop strength, endurance, and physical appearance, save this one.

Summary:

  • Superset Type: Upper-lower body
  • Recommended sessions/week: 3 (alternate days)
  • Duration/session: 60-90 minutes
  • Experienced Required: 1+ years
  • Workout Goal: Build strength, endurance, and hypertrophy
  • Target Gender: Male & Female

Day 1: Push & Lower Body

Exercise 1Exercise 2Sets
Barbell Bench Press (Chest)Leg Extension (Quads)3
DB Incline Press (Chest)Leg Press (Quads)3
Pushdowns (Triceps)Calf Raises (Calves)3
Lateral Raises (Shoulders)Romanian Deadlifts3

Day 2: Pull & Lower Body

Exercise 1Exercise 2Sets
Pull-Ups (Back)Leg Curls (Hamstrings)3
Bent-Over Row (Back)Walking Lunges (Thigh & Glutes)3
Face Pulls (Upper Back)Hip Thrust (Glutes)3
Barbell Curls (Biceps)Hip Abduction (Hips)3

Day 3: Full Body

Exercise 1Exercise 2Sets
Military Press (Shoulders)Back Squats (Quads)3
Seated Row (Back)Single-leg RDL (Posterior Chain)3
Cable Fly (Chest)Bulgarian Split Squat (Quads, Glutes)3
Wrist Curls (Forearms)Hip Adduction (Inner Thighs)3

2. Push Pull Superset Routine

This program involves training 4 times weekly, targeting every muscle twice a week.

It alternates between pulling and pushing movements and takes 60-75 minutes to complete each session.

Summary:

  • Superset Type: Push-Pull Superset
  • Program Goal: Build Mass, Strength, and Cardiovascular fitness.
  • Sessions Per Week: 4 (e.g., Monday, Tuesday, Thursday, Friday).
  • Duration per Session: 60-75 minutes
  • Rest: 60-90 seconds after each superset (both exercises completed).
  • Warm-Up (10 min per session): 5 min light cardio (treadmill, bike), dynamic stretches (arm circles, leg swings), light sets of first exercises (2 sets of 15 reps at 50% working weight).

Day 1: Chest, Triceps, Biceps, and Hamstrings

Push ExercisePull ExerciseSets
Flat Bench Press (8–12 reps, Chest)Leg Curls (12-15, Hamstrings)3
DB Incline Press (10–12 reps, Chest)Romanian DL (10 reps, Hamstrings)3
Pushdown (12-15 reps, Triceps)Barbell Curls (12-14 reps, Biceps)3
Overhead Extension (15 reps, Triceps)Concentration Curls (12–15 reps, Biceps)3

Day 2: Back, Shoulders, and Quads

Push ExercisePull ExerciseSets
Overhead Press (10 reps, Shoulders)Pull-Ups (6-12 reps, Back)3
Leg Press (15 reps, Quads)Lat Pulldown (12 reps, Back)3
Leg Extensions (15 reps, Quads)Seated Row (12 reps, Back)3
Lateral Raises (10-15, Shoulders)Reverse Fly (12 reps, rear delt)3

Day 3: Chest, Triceps, Biceps, and Hamstrings

Push ExercisePull ExerciseSets
Bar Dips (10-15 reps, Chest & Triceps)Chin-ups (12-15, Biceps & Back)3
Incline Hammer Press (12-15 reps, Chest)Incline Curls (10-12 reps, Biceps)3
Cable Fly (12-15 reps, Chest)Barbell Curls (12-14 reps, Biceps)3
Triangle Push-ups (15, Triceps & Chest)Lying Leg Curls (15-20 reps, Hamstrings)3

Day 4: Back, Shoulders, Glutes, and Quads

Push ExercisePull ExerciseSets
Push Press (10 reps, Shoulders)Straight-arm Pulldown (10-12 reps, Back)3
Bulgarian Split Squat (10/side, Legs)Bent-over Row/T-Row (12 reps, Back)3
Hip Thrusts (12-15 reps, Glutes)Single-arm Row (12/side, Back)3
Lateral Raises (10-15, Shoulders)Face Pulls (12 reps, rear delt)3

3. Agonist-Antagonist Superset Training

This superset training involves pairing exercises that target opposing muscle groups (e.g., biceps and triceps, quads and hamstrings) performed back-to-back with minimal or no rest.

This superset scheme ensures equal development of agonists and antagonists (opposing muscles). It reduces the risk of imbalances, such as overdeveloped quads with weak hamstrings.

Program Summary:

  • Superset Approach: Agonist-Antagonist Superset
  • Workout Goal: Muscle & Strength Gain
  • Sessions/Week: 4x weekly
  • Duration: 60-75 minutes per session
  • Rest: 60-90 seconds after each superset
  • Target Gender: Males and Females
  • Exercise Difficulty: Intermediate

Day 1: Upper Body (Chest-Back, Biceps-Triceps)

Exercise 1Exercise 2Sets
10 Bench Presses (Chest)12 Bent-Over Rows (Back)3
15 Chest Fly (Chest)12 Lat Pulldowns (Lats)3
15 Pushdowns (Triceps)15 Barbell Curls (Biceps)3
15 Overhead Extension (Triceps)15 Hammer Curls (Biceps)3

Day 2: Lower Body (Quads-Hamstrings, Calves-Core)

Exercise 1Exercise 2Sets
10 Back Squats (Quads & Glutes)15 Leg Curls (Hamstrings)3
15 Leg Press (Quads)10 Romanian Deadlifts (Hamstrings)3
15 Hip Adduction (Inner Thighs)15 Hip Abduction (Hips)3
20 Calf Raises (Calves)15 Hanging Knee Raises (Abs)3

Day 3: Upper Body (Chest-Back, Front-Rear Delts)

Exercise 1Exercise 2Sets
12 Incline Bench Press (Chest)12 Dumbbell Rows (Back)3
12 Cable Fly (Chest)15 Close-Grip Pulldown (Back)3
15 Overhead Press (Front Delt)15 Reverse Flyes (Rear Delt)3
12 Lateral Raises (Side Delt)12 Face Pulls (Rear Delts)3

Day 4: Lower Body (Quads-Hamstrings, Core-Calves)

Exercise 1Exercise 2Sets
20 Front Squats (Quads)20 Lying Leg Curls (Hamstrings)3
20 Leg Extensions (Quads)15 Hip Thrust (Glute)3
15 Hip Abduction (Hips)15 Hip Adduction (Inner Thighs)3
20 Calf Raises (Calves)15 Decline Crunches (Abs)3

Frequently Asked Questions (FAQs)

What are the main benefits of superset training?

Supersets save time, increase workout intensity, enhance muscle pump, boost cardiovascular fitness, and improve recovery between sets for opposing or unrelated muscles.

Who can use superset training?

Supersets are suitable for experienced lifters (1+ years) who want to build muscle, increase fat loss, or enhance endurance in less time than the standard rep-set scheme. Beginners can also use them with lighter weights and simpler exercises to build endurance, but should start with shorter sessions.

How much rest should I take between supersets?

Rest 60-90 seconds after completing both exercises for hypertrophy, 30-60 seconds for endurance/fat loss, or 90-120 seconds for strength.

Can supersets help with muscle growth?

Yes, supersets are as effective as the standard rep-set approach for gaining muscle. They increase time under tension, muscle pump, and metabolic stress and help promote hypertrophy over time.

Download The Superset Workout Plans PDF


You can also download the entire guide included in this PDF.

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. 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 thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. 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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