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8 Killer Superset Combos To Boost Workout Intensity And Invigorate Muscle Growth

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3. Barbell Bent Over Rows + Barbell Bench Press

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How To:

Superset Type: Antagonistic

Target Muscle(s): Back, Chest, Biceps, Triceps

Do 8 reps of the Barbell Bent Over Row immediately followed by 8-12 reps of the Barbell Bench Press. Shoot for 12 if you’re able to.

By hitting your back first, it pumps additional blood into the arms and torso, which gives the chest a boost on the bench press. This primarily benefits the back and chest, but the biceps and triceps also play a major role. Because you’re linking two heavy compound lifts, these tend to be uber-intense.

Start light, test it out, and then adjust the weight depending on what you’re able to handle.



4. Barbell Squats + Wide Leg Barbell Squats

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How To:

Superset Type: Post-Exhaustion

Target Muscle(s): Legs (Quads, Glutes, Hamstrings)

Do 12 reps of the normal Barbell Squat. Immediately take one step out wide and bang out 12 Wide Leg Barbell Squats. If necessary, drop the weight before you do set 2.

The wider version hammers the glutes and hamstrings, which helps perk up the butt. You’ll sweat like a waterfall and torch fat in the process.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Trainer 4761

    These were great! Used a few of the concepts in my small group training class and my participants loved to hate everyone!! Thanks keep’em coming

  • Ryan

    All of the article on this site are very difficult to print or save as pdf. I’d love to add these to my library…

  • Jacob Emerson

    Bookmarking this for future reference, thanks Bryan! also let me add that if you want to build muscles than you have to start off by watching your diet, you can’t just expect to lift a bunch of weights and build muscle if your diet sucks, lifting weights is easy, but cutting out junk food can be tough, when you have finally gotten your diet in check than focus on lifting heavy and hard, but the most important thing is being consistent and keeping a log and a good routine going, you won’t get very far if your inconsistent in this game, start off by doing big compound movements, such as squats, pull ups, dead lifts and such, I know it’s tough for a lot of folks to find a good routine to keep them going but it’s vital that you do this, I’ve made some amazing gains in just a few months thanks to the advice I got over at this guy really helped me get a great program going that allows me to keep track of my weight and gains using a really neat tool, as well as an awesome routine, anyways good luck and never give up on your journey to making big gains!

  • Nikitas Gagas

    I’m a bit late to the party but hoping you’re still around to answer my question: do we do one of each superset or do we do them each 2-3 times? Thanks for the great workout.

    • Titox

      Normally when you are looking for hypertrophy, you have to aim 3-4 repetitions of every superset. Remember, just use normal weights where you can stretch your muscles for full benefit.

  • Hi Bryan, the 8 supersets can be done Monday thru Friday?

  • Another point…. say for example… 12 of Dumbbell Chest Press followed by 12 of Dumbbell flys. Now this is 1 set. After this, I move to the 2nd superset, right? Are all the supersets to be done as 1 set? Please clarify.

    • A few things:

      1. This ISN’T a workout plan and isn’t laid out like that. It’s designed to give you examples of 8 different types of supersets, so that you can then add them to your own workout plan (and they’ll appear in a lot of the ones I design).

      So for instance, if you’re doing a chest workout, 3 supersets of the DB Press + DB Fly could be the first thing you do. And then maybe you’d follow it up with dips, an incline bench press, cable crossover, push ups, etcccccc to form a full chest routine.

      2. Yup, 12 DB Chest Press + 12 DB Flies (done back-to-back, without any rest) represents ONE set in your workout — all supersets are done in this way.

      I’d recommend doing 3 “supersets” of a given pair in a given workout.

  • Hi Bryan. I wish it was a workout plan. I would have loved to do this 3 to 4 sets each superset, 5 days a week.

    Anyway, it was kind of you to write to me.

    All the best.

    • There’s no reason why you can’t turn this into a full-body workout plan, but I’d recommend at least 1 day off in between each session (for rest and recovery). It’ll be highly intense and hard on the body.

      Do 2 supersets for each pair, 12 reps + 12 reps of each exercise. For #7 do 60 bicycle crunches + a 60 second plank.

  • hmmm… I am trying to understand what you have written. This means I can do these supersets say 3 times a week, right?

    Or…. I do these 5 days but with low weights… like 2.5 kg? If you agree to this, then can the reps be increased from 12 to 15?

    Or, do I do the supersets 4 days, with wed, sat and sun off? I normally keep sat and sun off for my muscle recovery.

    Also, for superset #8, can you give me an alternative. Supersets #1 to #7 are okay with me.

  • Miriam Gabriela

    Hola Bryan! I’m currently recovering from a level 1 calf injury. However, I am able to workout upper body by sitting or laying. I’d love to try the superset combo program, wondering if you could recommend another combo set that didn’t include squats since it puts on a lot of weight on the lower body.

    • Hey Miriam — go with upright rows followed by a front plate raise (3 supersets, 12+12 reps).

      Recover up!