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

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

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

Back	Chest	Sets x Reps
Pullups	Pushups	3 x AMRAP
Lat Pulldown	Flat Barbell Bench Press	3 x 12
Seated Rowing	Incline Dumbbell Bench Press	3 x 12
Barbell Bent-over Row	Pec Dec or Cable Fly	3 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

Chest	Back	Sets x Reps
Incline Dumbbell Press	V-Grip Lat Pulldown	3 x 10
High-to-Low Cable Fly	T-Bar Rowing	3 x 10
Bar Dips	Seated Cable Row	3 x 10
Dumbbell Pullover	One-arm DB Row	3 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

Triceps	Biceps	Sets x Reps
Bar Dips	Chinups	3 x AMRAP
Skull Crusher	EZ Bar Bicep Curl	3 x 12
Cable Pushdown	Incline DB Curl	3 x 12
Overhand Triceps Extension	Preacher Curl	3 x 12

Example #4

Biceps	Triceps	Sets x Reps
Chinups	Bar Dips	2 x AMRAP
Chinups	Triangle Pushups	2 x AMRAP
Cable Curl	Rope Pushdown	3 x 10
Spider Curl	Cable OH Extension	2 x 10
Hammer Curl	Triceps 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

Leg	Core	Sets x Reps
DB Front Squat	Hanging Knee Raises	3 x 12
Machine Leg Press	High-to-Low Chop	3 x 10
Dumbbell RDL	Decline Bench Crunch	3 x 10
Calf Raises (15 reps)	Ab Wheel Rollout (5 reps)	Three

Example #6

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 – 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

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 #8

Shoulder	Back	Sets x Reps
Military Presses	Lat Pulldown	3 x 12
DB Lateral Raises	Cable Seated Row	3 x 12
Pec Deck Reverse Fly	T-Bar Row	3 x 12
Barbell Front Raises	1-arm DB Row	3 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

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 #10

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 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

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 POne-arm DB Row	10 Machine Ab Crunches	3

Example #12

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 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

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 #14

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 – Superset Training for Biceps and Legs

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

Example #15

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 #16

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 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

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 #18

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 (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

Superset	Sets 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

Superset	Sets 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.

Schedule:

• 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

Superset	Sets 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

Superset	Sets x Reps
Back Squats + Bar Dips	3 x 12
Front Lunges + Skull Crushers	2 x 12
Leg Curls + Pushdowns	3 x 12
Hip Thrusts + Overhead Extensions	2 x 12

Wednesday – Chest and Biceps

Superset	Sets 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

Superset	Sets 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

Superset	Sets 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

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