The term “superset” is used within the fitness industry in several different circumstances. Some use the word to describe any two exercises that are done back-to-back. For the sake of my writing, follow this definition:

Superset: Working two opposing muscle groups (a push and a pull, or a lower body exercise and an upper body exercise) back-to-back, with no rest in between exercises.

Supersets are an awesome way to save time while lifting weights, ultimately allowing you to accomplish more in a smaller period of time. With the small rest periods used while performing supersets, keep in mind that you may not be able to complete the same number of reps as you would if you were doing a single exercise by itself with a given weight. That’s 100% okay and not the goal with supersets. Supersets are meant to allow certain muscle groups to rest while others are working while also keeping your heart rate up during the entire workout. Think of it as the “lazy man’s” cardio, along with circuit training.

Workout #1: My Design

Using your 12 rep max (RM; a weight you can perform 12 good reps of, and no more), perform exercises 1a and 1b back-to-back with no rest in between, rest 10-30 seconds, and repeat until you’ve performed your decided number of sets for each pair of exercises (between 2-4 sets). Then, rest again 10-30 seconds and perform exercises 2a and 2b back-to-back, and so forth until you’ve completed all supersets.

1a. Barbell bench press

1b. Seated row


2a. Back squat

2b. Arnold press


3a. Lat. pulldown

3b. Dips/assisted dip machine


4a. Dumbbell walking lunge

4b. Incline dumbbell chest fly


5a. Hammer curl

5b. Tricep pushdown


Workout #2: Your Design

Use the same instructions as “Workout #1” but insert your own exercises. (example: push: shoulder press; pull: bent over row)

1a. Lower body:

1b. Upper body pull:


2a. Lower body:

2b. Upper body push:


3a. Lower body:

3b. Upper body pull:


4a. Upper body push:

4b. Upper body pull:


5a. Core:

5b. Upper body push: