Looking for an upper/lower superset workout routine that will help you get in and out of the gym while training each muscle group effectively and efficiently?
We have you covered.
In this article, we will describe an upper/lower workout template that utilizes supersets to quicken the pace of your workout days.
As you review the template, I encourage you to find ways you might be able to tailor the training style to your own needs.
And if the 4 day protocol associated with upper/lower workouts is too much training frequency for you, you can check out our 3 day full body superset workout routine.
Let’s get started.
4 Day Superset Workout Routine
As mentioned, upper/lower workout routines are typically performed 4 days per week. The most common schedule for this type of split is to train on Mondays, Tuesdays, Thursdays and Fridays. This allows you to take Wednesday and Weekends off to perform other activities.
When incorporating supersets, you will speed up the pace of your workout routine. Most superset programs can get people in and out of the gym within 30 minutes (not including warmup, cooldown and any desired cardio).
Supersets can be intense though. And performing two exercises back-to-back can take away from your overall strength and performance if you have those sorts of goals in mind.
However, if you’re training for general muscle growth and weight management, superset workouts can certainly help.
In the template below, supersets will be written with a letter followed by a number. This indicates that the two exercises are part of a superset. Other websites may have the same number followed by a letter.
You perform both exercises without taking a rest period in between. Once you have completed a set of both exercises, you will then take a rest period.
Rest periods will differ depending on the intensity of the exercises performed. For heavier lifts, you may want to rest for 2-3 minutes. For accessory lifts, you may only rest for 45-60 seconds. Do what feels right for you.
Monday: Upper Superset Workout
| Exercises | Sets | Reps |
| A1. Dumbbell Row | 3 | 10 |
| A2. Dumbbell Bench Press | 3 | 10 |
| B1. Hammer Strength Lat Pull Down | 3 | 10 |
| B2. Hammer Strength Machine Shoulder Press | 3 | 10 |
| C1. Cable Bicep Hammer Curl | 3 | 10 |
| C2. Tricep Cable Extension | 3 | 10 |
Tuesday: Lower Superset Workout
| Exercises | 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 |
Thursday: Upper Superset Workout
| Exercises | Sets | Reps |
| A1. Dumbbell Shoulder Press | 3 | 10 |
| A2. Dumbbell Pullover | 3 | 10 |
| B1. Seated Cable Row | 3 | 10 |
| B2. Push Up | 3 | 10 |
| C1. Dumbbell Curl | 3 | 10 |
| C2. Dumbbell Overhead Extension | 3 | 10 |
Friday: Lower Superset Workout
| Exercise | Sets | Reps |
| A1. Hack Squats | 3 | 10 |
| A2. Landmine RDL | 3 | 10 |
| B1. Glute Ham Raises | 3 | 10 |
| B2. Dumbbell Lunge | 3 | 10 |
| C1. Seated Calf Raise | 3 | 10 |
| C2. Standing Calf Raise | 3 | 10 |
Conclusion
I hope you enjoyed learning about how you can combine supersets and upper/lower workouts into their own complete training style.
While the routine listed above is meant to serve as an informational template, it can be used as a way to kickstart your discovery into researching training styles and exercises that will help you achieve your goals.
If you have any questions about upper/lower workouts or supersets, please feel free to drop a comment down below. I would be happy to answer.