Full Body Superset Workout


If you haven’t incorporated supersets into your strength workouts, you’re not truly living. If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. They are a staple in my Barry’s classes and in my workouts to maximize muscle growth and burn fat. In fact, studies have shown that supersets have the potential to burn 35% more calories during and after a workout compared to straight sets. When trying to lose fat, those additional calories add up and make a huge difference.

There are many ways to group supersets, but I always love a full body program that pairs opposing muscle groups together, of course with no rest between exercises. That makes sense right? While one muscle group is doing work, the opposing group is at rest. You don’t need that downtime to recover; however, you do need to transition quickly.

I’ve got a kid now, so the days of spending hours in the gym are long gone.


Luckily, supersets aren’t just effective for your body – they’re super time efficient. Give this full body superset a go the next time you’re looking to get a substantial lift.

Superset 1: 3 sets of 6-8 reps

Bent-Over Barbell Row
Incline Chest Press

Superset 2: 3 sets of 10-12

Front Squat
Romanian Deadlift

Superset 3: 2 sets of 25
Lift: Light-Moderate

Tricep Extension
Hammer Curl

Superset 4: 3 sets of 12-15
Lift: Moderate-Heavy

Upright Row
Narrow Chest Press

Superset 5: 2 sets of 60 seconds
Lift: Bodyweight

Forearm Plank
Glute Bridge

As mentioned, you won’t be resting from drill to drill WITHIN a set, but you will rest between sets.


Superset 1: 3 sets of 6-8 reps

Bent-Over Bilateral Barbell Row
Incline Chest Press

You will not rest as you transition from the row to press. After you do the press, you’ll rest 30 seconds before starting over twice more. Does that make sense? Then when you’re done with the entire first group take a quick break to get the equipment, you’ll need for the second grouping.

DM on Instagram me if you have any questions or concerns.

So, listen. If you don’t know what any of these drills are click here, it’s a vast database. You can find the answers to literally everything.

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  1. Kate:
    Just the workout I was looking for.
    I train in boxing twice weekly for 45 minutes sessions.
    Should I do this routine 2 or 3 days per week?
    Want to make sure I have some recovery days, although I would still stretch for 15 minutes on my off days.
    Thanks for your response!

  2. Hey, John! So sorry for the delay – like DELAY – my bad! Frequency is a personal preference for your availability in your schedule as well as your ability to recover! A great goal is to strength train 3-4 times per week. The more consistent you are, the better your results will be.