Practical examples of 3 superset workouts in strength training (plus more to try)

When people ask for examples of 3 examples of superset workouts in strength training, they usually want two things:

• Simple pairings they can remember without a notebook.
• Confidence they’re not sabotaging strength gains by rushing.

A superset is just two exercises performed back to back with little or no rest. The magic is in how you pair them. The best examples usually do one of three things:

• Pair opposing muscle groups (push + pull).
• Pair upper and lower body (so one area rests while the other works).
• Pair a heavy strength move with a lighter accessory.

Let’s start with three clear, go‑to examples of superset workouts you can use as a base, then we’ll layer on more real examples so you can mix and match.

Example of a classic upper-body push–pull superset

If you only remember one of these, make it this one. This is one of the best examples of 3 examples of superset workouts in strength training for building upper‑body strength efficiently.

Workout focus: Chest, shoulders, back

Superset A

• Barbell bench press (or dumbbell bench press)
• Bent‑over barbell row (or one‑arm dumbbell row)

How to run it:

Pick a weight you can do for 6–10 controlled reps on both exercises. Perform a set of bench press, rack the weight, walk over and perform a set of rows, then rest 60–90 seconds. That’s one round. Repeat 3–4 rounds.

Why this works:

• Bench press hits chest, front delts, and triceps.
• Rows hit lats, mid‑back, and biceps.
• While your pushing muscles rest, your pulling muscles work, and vice versa. You get more total work in the same time without beating one muscle group into the ground.

Sample progression for 4 weeks:

• Week 1: 3 rounds of 8 reps each exercise.
• Week 2: 3 rounds of 9–10 reps, same weight.
• Week 3: Add 5–10 lb to each lift, back to 3 rounds of 8.
• Week 4: 4 rounds of 8 reps if you’re recovering well.

This simple pairing is one of the best examples of a superset that fits beginners and intermediate lifters, and it slots easily into a full‑body or upper‑body day.

Example of a lower-body strength superset (quads + hamstrings/glutes)

Lower‑body days can drag. This is where smart supersets shine. Here’s another of our examples of 3 examples of superset workouts in strength training that keeps intensity high without turning your legs into jelly in the first 10 minutes.

Workout focus: Quads, hamstrings, glutes

Superset B

• Front squat (or goblet squat)
• Romanian deadlift (barbell or dumbbells)

How to run it:

Do a set of front squats for 6–8 reps, focusing on tight core and upright torso. Rest 30–45 seconds while you set up your Romanian deadlift. Then perform 8–10 controlled reps, pushing your hips back and keeping the bar close to your legs. Rest 90 seconds before the next round. Aim for 3–4 rounds.

Why this works:

• Front or goblet squats bias the quads but still train glutes and core.
• Romanian deadlifts emphasize hamstrings and glutes with less knee stress.
• Together, you hit the entire posterior and anterior chain, but the stress is distributed enough that most lifters can maintain good technique.

If you’re newer to strength training, you can start with bodyweight squats and hip hinges instead of loaded versions. The CDC and other public health agencies consistently highlight strength training for lower‑body function and fall prevention in older adults, especially when it includes multi‑joint moves like squats and deadlifts (CDC physical activity guidelines). Supersets like this help you get those movements in without living in the gym.

Example of an upper–lower superset for busy lifters

When you’re short on time, pairing upper and lower body is a smart move. This is the third of our examples of 3 examples of superset workouts in strength training, and it’s perfect for people squeezing lifting into a lunch break.

Workout focus: Full‑body strength with an emphasis on legs and shoulders

Superset C

• Trap‑bar deadlift (or conventional deadlift)
• Standing overhead press (barbell or dumbbells)

How to run it:

Hit 5–6 strong, heavy reps on the deadlift. Rest 45–60 seconds while you get into position for the overhead press. Then perform 6–8 reps of a strict press—no bouncing, no leg drive if you’re focusing on pure shoulder strength. Rest 90–120 seconds and repeat for 3–5 rounds.

Why this works:

• Deadlifts train legs, glutes, and back in one big move.
• Overhead presses hit shoulders and triceps.
• Because the primary movers don’t overlap much, you can keep loads reasonably heavy on both.

This is a great example of a superset that feels like a full workout by itself. If you only have 25–30 minutes, you can run this pairing and then add one lighter accessory superset (like curls + planks) and call it a day.

More real examples of superset workouts you can plug in today

We’ve covered the core examples of 3 examples of superset workouts in strength training. Now let’s build out more real‑world pairings so you can rotate through 6–8 different supersets over a training week.

Chest + back hypertrophy superset

Superset D

• Incline dumbbell press (8–12 reps)
• Chest‑supported row or cable row (10–12 reps)

This one shifts toward muscle growth. Slightly higher reps, a bit more burn, but still controlled. Because you’re alternating push and pull, you can keep rest between exercises short (20–30 seconds) without sacrificing form.

How to use it:

On an upper‑body day, you might start with a heavy bench + row superset (like Superset A), then finish with this as a higher‑rep, pump‑style pairing.

Glutes + core superset for home or gym

Superset E

• Hip thrusts (barbell, dumbbell, or bodyweight) – 10–15 reps
• Side plank (20–30 seconds per side)

If you train at home, this is a friendly example of a superset that doesn’t need fancy equipment. You’re hitting glutes hard, then challenging lateral core stability.

This kind of pairing lines up well with current research trends that emphasize hip strength and core stability for back health and daily function. Organizations like the National Institutes of Health highlight hip and core work in many back‑pain management strategies, and this superset fits that philosophy nicely.

Back + biceps superset

Superset F

• Pull‑ups or assisted pull‑ups – 5–8 reps
• Dumbbell hammer curls – 10–12 reps

Pull‑ups already hammer your biceps, so you don’t need a ton of volume here. Think of the curls as a focused finisher. This is a good example of a superset where the second move is lighter and more targeted.

Tip: If you can’t yet do full pull‑ups, use a band, an assisted machine, or slow eccentric (lowering‑only) reps. Supersets can help you accumulate more total pulling work, which is helpful if you’re working up to your first full pull‑up.

Shoulders + upper back posture superset

Superset G

• Seated dumbbell lateral raises – 12–15 reps
• Face pulls (cable or band) – 12–15 reps

This is a higher‑rep, joint‑friendly pairing that targets the side delts and the rear delts/upper back. It’s a nice example of a superset that supports posture and shoulder health, especially if you spend a lot of time at a desk.

Face pulls, in particular, are often recommended by physical therapists and strength coaches to help balance out all the forward‑shoulder posture we accumulate from phones and laptops. Resources like Mayo Clinic’s posture tips echo the value of strengthening the upper back.

Conditioning‑style leg superset (use with care)

Superset H

• Walking lunges – 10–12 steps per leg
• Bodyweight squats – 15–20 reps

This one is more conditioning than pure strength, but many lifters enjoy it as a finisher. Keep in mind: if your main goal is heavy strength work, you don’t want this kind of high‑rep leg superset to come before your squats or deadlifts. Use it at the end of a session.

How to build your own superset workouts from these examples

Now that you’ve seen multiple examples of superset workouts, including our core examples of 3 examples of superset workouts in strength training, here’s a simple way to design your own without overthinking it.

Step 1: Pick your main strength moves

Choose 2–4 big lifts for the day. For example:

• Day 1 (Upper): Bench press, row, overhead press, pull‑ups
• Day 2 (Lower): Squat, Romanian deadlift, hip thrust, calf raise

These are your anchors.

Step 2: Pair them logically

Use these pairing rules:

• Pair push with pull (bench + row, overhead press + pull‑ups).
• Pair quads with hamstrings/glutes (squat + RDL, lunge + leg curl).
• Pair upper with lower when you want a time‑efficient full‑body feel (deadlift + overhead press).

Avoid pairing two heavy, technical lifts that both hit the same area back to back (for example, heavy squats plus heavy leg presses) if you’re still building technique.

Step 3: Set reps, sets, and rest

For strength‑focused supersets:

• Reps: 4–8 for big compound lifts, 8–15 for accessory moves.
• Sets: 3–5 rounds per superset.
• Rest: 0–60 seconds between exercises in the pair, 60–120 seconds between rounds.

For muscle‑growth‑focused supersets, you can push the reps higher (8–15) and rest a bit less between rounds (60–90 seconds), as long as form doesn’t fall apart.

Step 4: Fit supersets into your week

You don’t need every set of every exercise to be a superset. A simple weekly layout using the examples above might look like this:

Day 1 – Upper body

• Superset A: Bench press + Bent‑over row
• Superset D: Incline dumbbell press + Chest‑supported row
• Superset G: Lateral raises + Face pulls

Day 2 – Lower body

• Superset B: Front squat + Romanian deadlift
• Superset E: Hip thrust + Side plank
• Optional finisher: Superset H if you still have energy

Day 3 – Full body (short session)

• Superset C: Trap‑bar deadlift + Overhead press
• Superset F: Pull‑ups + Hammer curls

That gives you multiple real examples of superset workouts in one week, built around the same core patterns.

Safety, recovery, and 2024–2025 strength training trends

Recent years have seen a shift away from flashy, random circuits and back toward basic, progressive strength work with smart tweaks—like supersets—to save time. You’ll see this reflected in evidence‑based programs from reputable coaches and in guidelines from organizations like the American College of Sports Medicine and research summarized by NIH.

A few points to keep in mind as you use these examples of superset workouts:

• Form beats speed. Supersets are not an excuse to rush. If your technique breaks down, extend your rest.
• Track your loads. You should still be trying to gradually add weight or reps over time, even when using supersets.
• Watch total fatigue. If you notice your main lifts stalling, you might be doing too many high‑rep supersets or not resting enough between rounds.
• Respect recovery. Sleep, protein intake, and overall activity matter. Basic guidance from sources like Harvard Health still applies: mix strength work with adequate rest and aerobic activity for long‑term health.

Supersets are a tool, not a rule. Use these examples of 3 examples of superset workouts in strength training as a starting point, then adjust volume and intensity based on how your body responds.

FAQ: Superset workouts in strength training

Q: Can you give another simple example of a beginner‑friendly superset?
Yes. One very approachable example of a beginner superset is push‑ups paired with dumbbell rows. Do 6–10 push‑ups (elevate your hands on a bench if needed), then 8–12 one‑arm rows per side. Rest 60–90 seconds and repeat for 3–4 rounds. It teaches pushing and pulling without heavy equipment.

Q: How many supersets should I do in one workout?
Most people do well with 2–4 supersets per session. For example, you might have two heavy strength‑focused supersets and one lighter accessory superset. More isn’t always better—if quality drops, scale back.

Q: Are supersets good for strength, or just for muscle size and conditioning?
Supersets can work for strength as long as you keep the loads heavy enough, rest adequately between rounds, and avoid pairing exercises that overly fatigue the same muscles. Many lifters use the kind of examples listed above—like bench + row or deadlift + overhead press—to build strength efficiently.

Q: How often should I use these examples of superset workouts each week?
You can use supersets in 2–4 strength sessions per week, depending on your schedule and experience. Some people use them mainly on accessory work, while others structure almost their entire workout around them. Start by adding 1–2 supersets per session and see how your recovery feels.

Q: Is it okay to superset with core exercises between heavy lifts?
Yes, as long as the core work doesn’t tire out muscles you need to stabilize your main lift. For example, pairing heavy squats with intense planks might fatigue your core too much, but pairing rows with light dead bugs or side planks usually works fine.

Use these examples of 3 examples of superset workouts in strength training as templates, not rigid rules. Start with the pairings that match your equipment and experience, pay attention to how you feel, and adjust sets, reps, and rest so you’re challenged—but still lifting with control and confidence.