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
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
| Back | Chest | Sets |
|---|---|---|
| 6-8 Pullups | 10-12 Pushups | 3 |
| 12-15 Lat Pulldown | 10-12 Barbell Bench Press | 3 |
| 12-15 Seated Rowing | 10-12 Incline DB Bench Press | 3 |
| 10-12 Bent-over Row | 15 Pec Dec or Cable Fly | 2 |
Example #3: 60-minute Workout
| Chest | Back | Sets |
|---|---|---|
| 10-12 Incline DB Press | 10-12 V-Grip Pulldown | 3 |
| 10-12 High-to-Low Cable Fly | 12-15 T-Bar Rowing | 3 |
| 10-15 Bar Dips | 12-15 Seated Cable Row | 3 |
| 10-15 Dumbbell Pullover | One-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
| Triceps | Biceps | Sets |
|---|---|---|
| Bar Dips | Chinups | 3 |
| Skull Crusher | EZ Bar Bicep Curl | 3 |
| Cable Pushdown | Incline DB Curl | 3 |
| Overhand Triceps Extension | Preacher Curl | 3 |
Example #5: High Volume Superset Arms Workout
| Biceps | Triceps | Sets |
|---|---|---|
| 8-10 Chinups | 10-15 Bar Dips | 3 |
| 10-12 Chinups | 12-15 Triangle Pushups | 3 |
| 10-15 Cable Curl | 10-15 Rope Pushdown | 3 |
| 12-14 Spider Curl | 12-14 Cable OH Extension | 3 |
| 10-12 Hammer Curl | 10-12 Triceps Kickback | 3 |
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
| Leg | Core | Sets |
|---|---|---|
| 15-20 DB Front Squat | 15-20 Hanging Knee Raises | 3 |
| 12-16 Machine Leg Press | 10/side High-to-Low Chop | 3 |
| 10-12 Dumbbell RDL | 8-10 Decline Bench Crunch | 3 |
| 15-20 Calf Raises | 6-8 Ab Wheel Rollout | 3 |
Example #7
| Core | Legs | Sets |
|---|---|---|
| 10 Hanging Knee Raises | 10 Back Squats | Three |
| 10 Kneeling Cable Crunches | 15 Leg Extension | Three |
| 10 Kneeling DB High-to-Low Chop | 15 Leg Curl | Three |
| 45-sec Plank | 12 Hip Thrusts | Three |
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
| Back | Shoulder | Sets |
|---|---|---|
| 5 Pullups | 10 DB Overhead Presses | 3 |
| 5 Standard Deadlifts | 10 DB Lateral Raises | 3 |
| 12 V-Grip Lat Pulldowns | 10 Rear Delt Flyes | 3 |
| 12 Seated Cable Rows | 10 Shoulder Shrugs | 3 |
Example #9
| Shoulder | Back | Sets |
|---|---|---|
| 6-10 Military Presses | 10-12 Lat Pulldown | 3 |
| 10-12 DB Lateral Raises | 10-12 Cable Seated Row | 3 |
| 12-15 Pec Deck Reverse Fly | 12-15 T-Bar Row | 3 |
| 10-12 Barbell Front Raises | 1-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
| Chest | Core | Sets |
|---|---|---|
| 15 Pushups | 10 Hanging Knee Raises | 2 |
| 12 Flat Barbell Bench Press | 10/side H2L Chop | 2 |
| 10 Incline DB Bench Press | 10 Kneeling Cable Crunch | 2 |
| 10 Pec Dec or Cable Fly | 10 Machine Ab Crunches | 2 |
| 10 Bar Dips | 10 Lying Leg Raises | 2 |
Example #11
| Chest | Core | Sets |
|---|---|---|
| 10 Flat Dumbbell Bench Press | 6 Hanging Leg Raises | 3 |
| 12 Incline Hammer Chest Press | 10 Hanging Knee Raises | 3 |
| 10 High-to-Low Cable Fly | 6 Ab Wheel Rollout | 3 |
| 10 Dumbbell Pullover | 45-Sec Plank | 3 |
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
| Back | Core | Sets |
|---|---|---|
| 15 Front Lat Pulldowns | 10 Hanging Knee Raises | 3 |
| 12 Seated Cable Rows | 10/side H2L Chop | 3 |
| 10 Bent-over Rows | 10 Kneeling Cable Crunch | 3 |
| 10 One-arm DB Row | 10 Machine Ab Crunches | 3 |
Example #13
| Back | Core | Sets |
|---|---|---|
| 12 V-Grip Lat Pulldowns | 6 Hanging Leg Raises | 3 |
| 12 Seated Cable Rows | 10 Hanging Knee Raises | 3 |
| 12 T-Bar Rows | 6 Ab Wheel Rollout | 3 |
| 10 Standing Lat Pulldown | 45-Sec Plank | 3 |
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
| Leg | Triceps | Sets |
|---|---|---|
| 10 Back Squats | 10 Bar Dips | 3 |
| 15 Leg Extensions | 12 Skull Crushers | 3 |
| 15 Leg Curl | 12 Pushdowns | 3 |
| 12 Hip Thrusts | 10 Kickbacks | 3 |
Example #15
| Leg | Triceps | Sets |
|---|---|---|
| 15 Machine Leg Presses | 10 Bar Dips | 3 |
| 10 Front Lunges | 10 Diamond Pushups | 3 |
| 8 Romanian Deadlift | 12 Cable Pushdown | 3 |
| 15 Calf Raises | 10 Overhead Extensions | 3 |
Pair 8 – Biceps and Legs Superset
Like the legs and triceps, you can pair biceps and leg exercises too.
Example #16
| Biceps | Legs | Sets |
|---|---|---|
| 10 Chin-ups | 10 Back Squats | 3 |
| 10 EZ Bar Curls | 10/leg Lunges | 3 |
| 10 Preacher Curls | 10 Leg Curls | 3 |
| 10 Hammer Curls | 15 Calf Raises | 3 |
Example #17
| Leg | Biceps | Sets |
|---|---|---|
| 15 Machine Leg Presses | 10 Chinups | 3 |
| 10 Leg Extensions | 10 Cable Curl | 3 |
| 8 Romanian Deadlift | 12 Spider Curls | 3 |
| 12 Hip Thrusts | 10 Hammer Curl | 3 |
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
| Legs | Shoulder | Sets |
|---|---|---|
| 10/leg Lunges | 12 Overhead Presses | 3 |
| 15 Leg Press | 12 Lateral Raises | 3 |
| 15 Leg Curls | 12 Rear Delt Flyes | 3 |
| 12 Hip Thrusts | 12 Shoulder Shrugs | 3 |
Example #19
| Leg | Biceps | Sets |
|---|---|---|
| 10 Back Squats | 10 Arnold Presses | 3 |
| 10 Step-up | 12 Cable Lateral Raises | 3 |
| 8 Romanian Deadlift | 12 Reverse Pec Deck Flyes | 3 |
| 15 Calf Raises | 12 Barbell Shrugs | 3 |
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 1 | Exercise 2 | Sets 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 Deadlifts | 3 |
Day 2: Pull & Lower Body
| Exercise 1 | Exercise 2 | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 Exercise | Pull Exercise | Sets |
|---|---|---|
| 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 Exercise | Pull Exercise | Sets |
|---|---|---|
| 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 Exercise | Pull Exercise | Sets |
|---|---|---|
| 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 Exercise | Pull Exercise | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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 1 | Exercise 2 | Sets |
|---|---|---|
| 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
- 1Iversen 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.
- 3Burke, 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.
