Gym workouts
Full-body superset workout (gym)
Three pairs of moves that don't compete: a squat with a pulldown, a press with a row, and a hip hinge with an overhead press, then an optional arm pair. Go straight from one move to its partner and rest after the pair. In a meta-analysis, supersets like this kept the reps and the weight lifted, and sessions were about 37% shorter on average: roughly a third to a half off, depending on how you arrange your rest. In the few long-term trials, strength and muscle grew about as much as with normal sets.
Warm-up
- Stationary cycling3 to 5 min easyBeginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
- Bodyweight squat10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoOr shoulder circles if you have no bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
Superset A: squat and pull
3 rounds · Rest 90 s after each pair
- Dumbbell goblet squat8 to 12 repsIntermediate · Quads, Glutes, Abs · 3D demoStop 2 to 3 reps short of failure. If the weight is new to you, make the first round a lighter warm-upEasier: Bodyweight squatHarder: Back squat with bands
- Lat pulldown8 to 12 repsBeginner · Back, Biceps, Shoulders · 3D demoGo straight on from the squats. Stop 2 to 3 reps short; the bar comes to the top of your chestHarder: Pull-up
Superset B: press and row
3 rounds · Rest 90 s after each pair
- Dumbbell bench press8 to 12 repsIntermediate · Chest, Triceps, Shoulders · 3D demoStop 2 to 3 reps short of failure, so you never get stuck under the dumbbellsEasier: Barbell bench pressHarder: Bench press with bands
- Seated cable row8 to 12 repsBeginner · Back, Biceps, Shoulders · 3D demoGo straight on. 2 to 3 reps in reserve, without rocking backHarder: Supported single-arm dumbbell row
Superset C: hinge and press
3 rounds · Rest 90 s after each pair
- Dumbbell Romanian deadlift8 to 10 repsIntermediate · Hamstrings, Glutes, Back · 3D demo2 to 3 reps in reserve. Lower for about 3 seconds and stop before your back roundsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
- Standing overhead press8 to 10 repsIntermediate · Shoulders, Triceps, Back · 3D demoWith dumbbells. 2 to 3 reps in reserve; squeeze your glutes rather than leaning backEasier: Anti-gravity pressHarder: Push press
Arms superset (optional)
2 rounds · Rest 60 s after each pair
- Dumbbell biceps curl10 to 15 repsBeginner · Biceps, Forearms · 3D demo0 to 2 reps in reserve; elbows stillEasier: Seated dumbbell curlHarder: Incline inner biceps curl
- Triceps pushdown10 to 15 repsBeginner · Triceps · 3D demoGo straight on. 0 to 2 reps in reserveHarder: Dumbbell skull crusher (lying triceps extension)
Cool-down (optional)
- Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoHarder: Couch stretch
Tips
- Pair moves that don't compete: a push with a pull, or a leg move with an upper-body move. Two moves for the same muscle cut the weight you can lift.
- Rest after each pair, not between the two moves. If your reps fall by more than 2 or 3 from one round to the next, rest longer.
- In your first two weeks, do 2 rounds and stop every set with 3 or 4 reps to spare.
- Twice a week gives each movement 6 hard sets a week; three times, 9. When every set reaches the top of its range, add the smallest weight step and go back to the bottom.
- If one lift's top strength matters most to you, do it as straight sets with full rest before the supersets: in one trial (we read only its abstract), pulldown strength rose slightly less with whole-body supersets.
- Busy gym? Use dumbbells for both moves of a pair, such as the dumbbell bench press with a one-arm dumbbell row, so you keep one spot.
- Some breathlessness between pairs is normal. If it doesn't settle in your rest, or you feel dizzy or light-headed, stop for the day. Stand up slowly from the bench.
- Keep breathing through every rep rather than holding your breath, especially if your blood pressure is high.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the full-body superset workout (gym) take?
About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A band, A dumbbell, A cable machine, A bench or box, A barbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 8 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.