Full Body

8 Week Superset Program to Super Size Your Gains

Supersets are one the greatest creations when it comes to workout routines. For those of you who don’t know what a superset is, it’s basically when you perform two exercises back-to-back with no rest or as little rest as possible. In simpler words, it means you complete one set then immediately do the next.


The great thing about supersets is that it’s usually done with exercises that work different muscle groups. For example, most people superset their arms a lot by doing close-grip chin-ups and then doing tricep dips. This is an excellent superset mainly because you get to work multiple body parts very quickly without exhausting any of them too severely.


Although you’ve probably tried this method of training before, there are a variety of superset combos you can do that will make you massive in half the time.

You’re also not just limited to training your arms with supersets. You can do push/pull supersets that train your back and chest. You can also do supersets that work your quads and hamstrings fatiguing them really quickly. Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them.


The main thing to keep in mind with doing supersets is that you still want to progress in your workouts by either adding weight or reps over a reasonable period of time. It doesn’t matter how many damn supersets you throw into your routine if you’re still using the same weight and reps over and over again.


With that said, check out this eight-week superset program for some serious size without serious time. In this program, you’ll perform the workouts with two days on and one day off to rest, so that way you’re recovered and ready to go beast mode on those weights next time you lay your paws on them. Depending on your level, you might want to add or take away more sets but either way, go hard or go home.



Squat – 3 Sets 6-10 reps with 2-3 minutes rest

Superset – 3 Sets lunges and calf raises 10-15 reps, 30 seconds rest

Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest

Superset – 3 sets leg extension and leg curl 10-15 reps, no rest


Chest + Back

Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest  1 minute

Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute

Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest

Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest 


Rest Day – Do some light cardio, don’t just sit on your ass all day.

Arms + Traps

Superset – 3 sets of preacher curls and dumbbell shrugs 6-10 reps, no rest

Superset – 3 sets of close grip bench press and upright rows 6-10 reps, no rest

Superset – 4 sets of cable rope curl and rope push-down 10-15 reps, no rest

Superset – 4 sets of dumbell incline curl and tricep overhead extension 10-15 reps, no rest


Abs + Shoulders

3 sets of Standing Military Press 4-8 reps with 2-3 minute rest

Superset 3 – sets of Arnold press and decline weighted crunch 8-12 reps, no rest

Superset 3 – sets lateral raises and hanging leg raises 10-15 reps, no rest

Superset 3 – sets of bent-over reverse flys and side oblique crunches 10-15 reps, no rest


Rest Day – Do some light cardio, don’t just sit on your ass all day.


Hopefully, you got some ideas or at least a plan from all this. Feel free to modify anywhere you see fit but the concept remains the same; supersets are freakin’ awesome and make life much easier. These workouts are super effective but you better be prepared since they are not for everybody. You will probably be walking out the gym faster than everybody else but drenched in sweat and making quicker gains than them.

May we also suggest:

6 Moves That Will Get You Massive Arms In 12 Weeks

This 40-Minute Shoulder Workout Will Sculpt Boulders In No Time

Fat Scorching 20 Minute Kettlebell Workout

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