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What is a superset? - Tips & examples for your workout
A superset is a training technique where you perform two exercises back-to-back with little to no rest in between.
In this article, you’ll discover the key benefits of supersets and find practical workout examples to help you incorporate them into your training.
What is a Superset?
Supersets are a powerful training technique that helps you get more out of your workout in less time. By pairing exercises back-to-back with minimal rest, supersets boost your heart rate, enhance muscular endurance, and drive hypertrophy.
You perform two exercises back-to-back with little to no rest in between. Once both exercises are completed, you take a short rest and then repeat the pairing for the desired number of sets.
There are three widely used categories of supersets. The first two are the traditional ones seen most often in bodybuilding and strength programs, while the third — called push-pull supersets, is more of a functional training adaptation.
Below, we will go through all three of these and you will get practical exercise examples for your next workout. Let's go!
Antagonistic supersets
Definition: Pairing two exercises that target opposing muscle groups.
Benefits: Allows each muscle group to rest while the other works which leads to more efficient recovery.
Here are examples of three upper body supersets with focus on chest and back:
Superset 1 - Bench press
Superset 1 - Barbell Row
Superset 2 - Push ups
Superset 2 - Pull ups
Superset 3 - Dumbbell Chest Fly
Superset 3 - Cable face pull
Agonist supersets
Definition: Pairing two exercises that target the same muscle group.
Benefits: Maximizes muscle fatigue and pump, and encourages hypertrophy.
Here are two examples of supersets for your hamstrings and glutes:
Superset 1 - Good mornings
Superset 1 - Cable Pull Through
Superset 2 - Romainian deadlift (RDL)
Superset 2 - Hip thrust
Push-Pull supersets
Definition: Alternating a pushing movement with a pulling movement, often compound lifts that engage large muscle groups.
Benefits: Efficient full-body training that balances opposing movement patterns.
Here are three examples of push-pull supersets that work your whole body:
Superset 1 - Front squat
Superset 1 - RDL
Superset 2 - Overhead dumbbell press
Superset 2 - Pull ups
Superset 3 - Kettlebell swing
Superset 3 - Push ups
Plan reps, sets and rest time for your superset workout
Reps:
8–12 for muscle growth
12–20 for endurance/fat loss
Sets:
2–4 sets per superset pairing
Rest:
0–15 sec between the two exercises
60–90 sec rest between supersets
Focus on form:
Make sure to maintain a controlled pace during the exercises — don’t rush. Focus on form rather than speed. Start simple and gradually build up volume and intensity over time.
How to structure a superset workout
When structuring a superset workout, it’s important to plan with intention — not just combine random exercises. The goal is to increase intensity, efficiency, and effectiveness without compromising form, recovery, or results.
Define Your Goal First
Your goal will guide your exercise selection, rep ranges, and intensity:
Build muscle (hypertrophy): Moderate weight, 8–12 reps, controlled tempo
Burn fat / increase endurance: Higher reps, shorter rest, full-body movements
Choosing exercises for your supersets
Here are some smart and practical tips for choosing exercises for your superset workouts:
Choose exercises that you can move quickly between, with thought of equipment and space, since it's short rest time between each exercise.
Try upper and lower body superset pairings for conditioning.
It's good to combine one compound movement with one isolation exercise, for example bench press and dumbbell fly. This will help with muscle growth.