Superset Workout

Not everyone has a substantial amount of time to spend in the gym. Some of us need to get it and get out quickly. One of the best workout programs for that purpose is my superset workout. A superset is where you go from one exercise to another with no rest in between.

The superset workout isn’t just about saving time. It’s also a great workout program to burn extra calories. You’re essentially doing double the work for each set. You’re also moving quickly from one exercise to the next. This helps keep your heart rate up throughout your workout.

Jason’s Superset Workout

In this superset workout program we’re alternating between different body parts. For example, you’ll notice the first day you’re working chest and back. You’re going from a chest exercise to a back exercise.

Day 1 – Chest & Back

Incline Bench Press: 3 x 10

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Seated Rows: 3 x 10

Dumbbell Press: 3 x 10

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Lat Pulldowns: 3 x 10

Pec Dec Flyes: 3 x 12

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Barbell Rows: 3 x 12

Day 2 – Quads & Hamstrings

Squats: 3 x 10

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Seated Leg Curls: 3 x 10

Leg Press: 3 x 12

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Lying Leg Curls: 3 x 12

Leg Extensions: 3 x 12

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Stiff-Leg Deadlifts: 3 x 12

Day 3 – Rest

* You can do abs, calves and/or cardio this day

Day 4 – Shoulders & Traps

Dumbbell Press: 3 x 8

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Upright Rows: 3 x 8

Lateral Raises: 3 x 10

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Barbell Shrugs: 3 x 10

Bent Over Raises: 3 x 12

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Dumbbell Shrugs: 3 x 12

Day 5 – Triceps & Biceps

Close-Grip Bench: 3 x 10

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EZ Bar Curls: 3 x 10

Rope Extensions: 3 x 10

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Dumbbell Hammer Curls: 3 x 10

Dips: 3 x 12

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Preacher Curls: 3 x 12

Days 6 & 7 – Rest

* You can do abs, calves and/or cardio these days

Bent Over Rows side shot Jason Stallworth

You can choose to superset the same body part for each workout if you wish. For example, you could superset lat pulldowns with a type of row. I personally prefer supersetting different muscles if the entire workout is going to be supersets. Also, you may want to start out with less volume if you’re new to supersets. You could do two sets instead of three, or scratch the last round of supersets and work your way up.

This workout program has you training each muscle once per week. It’s also split into four days. You can choose to do cardio or hit some calves or abs (or all of those) on your rest days. Although rest days are important for recovery, I’m a fan of doing some sort of physical activity daily, even if it’s just a light walk. This is especially crucial if you’re older or if you tend to hold on to excess weight.

Faster & Fat Burning Workout

Doing this superset workout is definitely a quicker means to train. The supersets pretty much cut the time in half. Remember, there’s no rest between those sets. You’re going from one exercise immediately to another. On that note, you need to make sure you have both machines or workout areas prepped ahead of time.

When I say fast workout this doesn’t mean you need to rush through the superset workout. You still need to ensure you’re working the muscle. This means make each rep count. Make sure you contract the muscle throughout each rep. We’re not just flying through the workout. This will help you build lean muscle and burn more fat.

The intensity is naturally high with the superset workout. With the efforts being doubled from one exercise to the next, you should feel the burn. You may find yourself a bit more exhausted than usual.

Getting Lean with the Superset Workout

My superset workout is a great way to accelerate the fat burning process. With the sets being extended from one exercise to another you’re spending more time with your muscles being under tension. So not only are you burning more calories and ramping up your heart rate, you’re also building more lean muscle.

Supersets allow you to do more in less time. Build lean muscle is all about sets and reps. Burning calories is all about increasing the workload, which doing more sets and reps equates to. And you’re able to achieve this with supersets by essentially doubling the amount of sets and reps from what your normal workout would be.

I encourage you to try my superset workout for a few weeks. Again, the two key points I want you to walk away with are spending less time in the gym and integrated fat burning that comes with supersets. If you’re goal is either one of those (or both), or if you just need to change up your workout program, doing supersets may indeed work well for you.

Train with Passion,


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