If you’re someone who enjoys getting the most out of their time in the gym, then utilizing an intensity technique like supersets might take your workouts to the next level.
We’ve already discussed how to incorporate supersets into a full body workout and an upper/lower workout.
In this article, we discuss how you can implement supersets into a push/pull/legs workout.
The workout template featured in this article will be comprised entirely of supersets. However, depending on your goals and preferences, you may only want to include 1-2 supersets.
For those who may only have 30 minutes or less at the gym, but can make it most days of the week, a complete ppl superset workout may be exactly the training style that will help you accomplish your goals.
With that said, let’s break down how you can build a push, pull, legs workout split using supersets throughout the entire workout.
PPL Superset Workout Split
A lifter performing this workout template will be hitting the gym 6 days per week.
Their workout duration will be around the 30 minute mark with some variance based on rest periods, equipment availability, and whether they perform warm ups, cool downs, and cardio.
A sample weekly schedule may look something like this:
- Monday: Push superset workout
- Tuesday: Pull superset workout
- Wednesday: Leg superset workout
- Thursday: Push superset workout
- Friday: Pull superset workout
- Saturday: Leg superset workout
- Sunday: Rest
While we use the term superset to describe the exercise pairings in this superset workout, some of the pairings are technically compound sets as they don’t all target opposing muscle groups as defined by supersetting.
Within the workout, exercises listed with the same letter will be paired together. In a superset, you would perform a set of both exercises listed prior to taking a rest period. Once both exercises are completed, you’ve completed 1 set and you will rest for your desired duration (usually between 1-2 minutes).
Rest in between pairings is usually the duration it takes to set up the equipment needed for your next superset of exercises.
Push Superset Workout
| Exercise | Sets | Reps |
| A1. Incline Dumbbell Bench Press | 3 | 8 |
| A2. Dumbbell Chest Fly | 3 | 12 |
| B1. Dumbbell Lateral Raise | 3 | 10 |
| B2. Dumbbell Front Raise | 3 | 10 |
| C1. Cable Tricep Pressdown | 3 | 12 |
| C2. Cable Reverse Grip Tricep Pushdown | 3 | 12 |
Pull Superset Workout
| Exercise | Sets | Reps |
| A1. Bent Over Dumbbell Row | 3 | 10 |
| A2. Underhand Bent Over Dumbbell Row | 3 | 10 |
| B1. Wide Grip Lat Pull Down | 3 | 12 |
| B2. Close Grip Lat Pull Down | 3 | 12 |
| C1. Dumbbell Curl | 3 | 12 |
| C2. Reverse Dumbbell Curl | 3 | 12 |
Legs Superset Workout
| Exercise | Sets | Reps |
| A1. Dumbbell Goblet Squat | 3 | 10 |
| A2. Dumbbell Romanian Deadlift | 3 | 10 |
| B1. Dumbbell Lunge | 3 | 10 |
| B2. Dumbbell Glute Bridge | 3 | 10 |
| C1. Lying Leg Curl | 3 | 10 |
| C2. Leg Extension | 3 | 10 |
Final Thoughts on Superset Push/Pull/Leg Workouts
Building your workouts entirely around supersets can be an efficient way to get a lot of work accomplished in the gym in a minimal amount of time.
The workout template shown in this article is not meant to be a prescribed program and should simply act as a starting point for you to get an idea of how to build your own PPL superset workout.
Exercise choice, set ranges, and rep ranges should all be picked in the context of what you are comfortable with, your experience level, your goals, and any other considerations that go into workout design (such as training days available).
If you have any questions about how to build a superset-focused push pull legs split, please feel free to drop a comment down below. I would be happy to help.