Supersets: Maximize Your Muscle Growth This Workout

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What is a Superset

A superset is a training concept where you perform two or more exercises back to back with little or no rest in between each exercise. In effect, this doubles the amount of output in a single set, whilst keeping the recovery periods the same as they are for when you finished single exercises.

There are two types of supersets:

  1. Opposing muscle groups supersets, such as doing push-ups, followed by doing pull-ups (chest and back).
  2. Same muscle group supersets, such as doing diamond push-ups, followed by doing incline push-ups.

Supersets allow you to get more done in a shorter amount of time by reducing the rest interval between two or more exercises. Therefore, it will increase the intensity by executing more reps in less time, which will overload the muscles and can promote strength development, along with muscular hypertrophy. 

Typically, endurance calisthenic athletes employ supersets into their workouts to mimic the compound movement for more advanced exercises such as the muscle-up where you are required to pull and push to get yourself from a hanging position to being on top of the bar.

According to research, supersets are an effective training method of enhancing strength and body composition. Moreover, it can improve training efficiency, reduce training time, and modify the perceived training load, which boosts divergently metabolic and endocrine responses. This will enhance fat-burning and provides a significant after-burn effect (burn more calories and fat at a greater rate even after your workout).

What Level is Superset

This form of strength training is for all fitness levels because it allows you to customized your own training routines based on your current training level and fitness goals. For example, if you are a beginner to bodyweight training, you can choose regressive exercises such as the knee push-ups followed by doing Australian pull-ups (push and pull), which work on the opposing muscle groups. 

Gradually, you can progress on to more challenging variations to ensure progressive overload. Thus, your fitness level should not limit you from utilizing this awesome form of training, and everyone can reap the same benefits of improving time efficiency in your workouts, along with increase time under tension on the working muscles.

Supersets Workout 

As mentioned, you can personalize your own supersets training routine to assist you in achieving your fitness goals. Minimal equipment is required for this type of training, and you can do it in the comfort of your own home. Below are superset examples, which you can implement into your training regiment or take it as an inspiration to construct your own training plan. You can choose 2-5 supersets to complete in a single session, with 1-2 minute rest in between sets for 4 sets. 

To increase the difficulty of a superset, you can do the following:

  • Include more exercises into a superset
  • Decrease rest time
  • Implement more resistance by utilizing a resistance band or a dumbbell
  • Perform harder exercise variations

Upper Body Supersets

Chest Supersets Workout

It is highly recommended that you implement chest supersets into your workouts as they will help strengthen and grow your pectoralis major, along with enabling you to target different angles within the chest region. You can also do a “tri-set” which is a completion for three exercises back to back. An example for chest superset and tri-set could be:


  1. Standard push-ups (5-12 reps)
  2. Diamond push-ups (5-10 reps)


  1. Wide push-ups (5-12 reps)
  2. Archer push-ups (4-12 reps)
  3. Diamond push-ups (5-10 reps)

Triceps Supersets

This is another form of the same muscle groups supersets, which isolates the triceps region. Use your imagination and go crazy with doing different bodyweight triceps exercises. You can grow bigger arms from practicing the workouts below! An example for triceps supersets could be:


  1. Tricep bows (5-10 reps)
  2. Parallel bar dips (4-10 reps)


  1. Diamond push-ups (5-10 reps)
  2. Parallel bar dips (4-10 reps)
  3. Chair dips (8-14 reps)

Leg Supersets

You can have a great lower body workout that utilizes only your body weight as a form of resistance, with compound exercises that target the quadriceps, glutes, hamstrings, and calves. This will not only develop the strength of your lower body, but will also stimulate hypertrophy, burn calories, and advance your body with more explosive movements – such as jumping and sprinting. An example for leg supersets could be:


  1. Bodyweight squats (8-20 reps)
  2. Lunges (8-14 reps, per leg)


  1. Jump squats (5-12 reps)
  2. Goblet squats (6-12 reps)
  3. Bulgarian split squats (8-14 reps, per leg)

Tri-set 2: 

  1. Air squats (8-20 reps) 
  2. Pistol squats (2-5 reps, per leg)
  3. Lunges (8-14 reps, per leg)
  4. Calf raises (10-20 reps)

Superset Full Body Workout

The beauty of a superset is that it develops strength, endurance, and muscular size, whilst minimizing your workout time (because you are doing more exercises in a single set), allowing you to be more time-efficient. You can target the back, biceps, chest, triceps, shoulders, abs, and legs in a single workout with supersets. For instance, by choosing the 2-3 supersets examples from above, or you can construct your own:

Tri-set (back, biceps, chest, triceps, and shoulders): 

  1. Pull-ups (5-10 reps)
  2. Parallel bar tricep dips (4-10 reps)
  3. Pike push-ups (4-10 reps)

Do this for 4 sets with 2 minutes of rest in between sets.

Superset (lower body): 

  1. Bodyweight squats (8-20 reps)
  2. Lunges (8-14 reps, per leg)

Do this for 4 sets with 2 minutes of rest in between sets.

Tri-set (core): 

  1. Lying leg raises (8-20 reps)
  2. Russian twists (8-20 reps)
  3. Flutter kicks (10-20 reps)

Superset Benefits

Time Efficient

Supersets are great for those who are short on time and would want to get more done in a single session. A superset will allow you to perform two or more exercises back to back without resting, this will decrease total workout time. If you find yourself tight on time, try doing supersets to workout faster, whilst maintaining your total workout volume. 

Increase Strength and Hypertrophy

You will have lower rest time between sets when you utilize supersets, this will increase the intensity of your workout, resulting in higher muscle activation, which leads to hypertrophy on the targeted muscles. You can push yourself closer to failure and employ a higher level of muscle fibers through this training method. An increase in time under tension on the working muscles will promote hypertrophy.

Add Variety To Your Routine

It is good to stick to a routine. However, let’s be real, it gets dull, boring, and decreases your motivation to workout. You can modify your workout with supersets as it enables you to change the intensity by adding or removing exercises in a superset. Therefore, it makes your workouts more fun and interesting!

All Other Workouts


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