Interested in speeding up your workouts by performing supersets? A full body superset workout might be the perfect option for you.
Full body workouts are perfect for people who are looking to maximize the results of lower frequency training.
Supersets can help people speed up their workouts by working two different body parts in one set.
By pairing the two together, you can make the most out of three 30-60 minute workout sessions per week.
The remainder of this article will provide an example workout of how type of training scheme can be performed. Utilize it as a template and make it fit your specific needs, training limitations, and goals.
In this example workout, superset pairings are indicated by the common uppercase letter assigned to the superset (ex. A1 and A2 should be performed together as a superset).
Day 1: Full Body Superset Workout A
| Exercise | Sets | Rep Ranges |
| A1. Barbell Back Squat | 5 | 5 |
| A2. Barbell Shoulder Press | 5 | 5-6 |
| B1. Dumbbell Bench Press | 3 | 6-8 |
| B2. Dumbbell Row | 3 | 6-8 |
| C1. Hamstring Leg Curl | 3 | 8-12 |
| C2. Pull Ups | 3 | Ability |
Day 2: Full Body Superset Workout B
| Exercise | Sets | Rep Ranges |
| A1. Trap Bar Deadlift | 5 | 5 |
| A2. Dumbbell Shoulder Press | 5 | 5-8 |
| B1. Incline Dumbbell Bench Press | 3 | 6-8 |
| B2. Helms Row | 3 | 6-8 |
| C1. Cable Tricep Extension | 3 | 10-15 |
| C2. Cable Bicep Curl | 3 | 10-15 |
| Exercise | Sets | Rep Ranges |
| A1. Barbell Row | 5 | 5 |
| A2. Dumbbell Step Up | 5 | 6 Each Leg |
| B1. Dumbbell RDL | 3 | 6-8 |
| B2. Dumbbell Lateral Raise | 3 | 8-12 |
| C1. Lat Pull Down | 3 | 8-12 |
| C2. Push Up | 3 | Ability |
Conclusion
A basic workout structure such as this one can be altered to fit your individual needs. Consult with your physician and a personal trainer to tailor your workouts to meet your health and performance goals.
You may be wondering how long you should perform a specific workout program. Whenever you find a workout routine that fits your needs, you can perform it for as long as you like. To see results from a workout routine, you’ll likely want to stick with it for 6-8 weeks as this allows you to adapt to the training stimulus.
Rest periods in between supersets will depend on your fitness level. For the example listed above, you may want to rest for 3-5 minutes after the 5 set supersets. For the remainder of the supersets, 60-90 second rest intervals might suffice – however, rest longer if needed.
On days in which you do not weight train, you may decide to add in cardio workouts to improve your cardiovascular health. You may also determine that flexibility training, core training, or another form of training helps you achieve your individual health and fitness goals. That is fine, just be sure to monitor your recovery so that you are able to continue to perform various workouts injury-free.
If you have any questions about the workout routine, exercises listed, or anything else mentioned in this article, please feel free to drop a comment below.