The Superset Special!

Overview

This workout builds on the Big 4 with added supersets to enhance muscular endurance for beginners and hypertrophy for intermediates. Supersetting complements the primary lift with an accessory or complementary movement, improving efficiency and adding variety.

Intro

Superset training is a fantastic way to maximize efficiency and intensity in your workouts, especially when focusing on foundational movements like squats, deadlifts, bench presses, and chin-ups. By pairing each of these “Big 4” lifts with a complementary exercise, you’ll not only target primary muscle groups but also engage stabilizing and accessory muscles for a more well-rounded strength session. This approach is perfect for building strength endurance as a beginner or promoting muscle hypertrophy at an intermediate level. Let’s dive into a dynamic, full-body workout that will challenge your limits and boost your progress!

Safety

When incorporating supersets into your strength workout, prioritize proper form on both the primary and superset exercises to prevent fatigue-related mistakes. Begin with lighter weights for new movements to ensure your technique is solid, especially in complex lifts like squats and deadlifts. Fatigue can accumulate faster during supersets, increasing the risk of poor form or injury, so listen to your body and rest if needed between sets. For beginners, using machines or stable surfaces like benches can help you maintain control. Make sure your equipment is set up correctly before starting, and always warm up properly to reduce stiffness and improve range of motion.

Intermediate lifters should manage progressive overload carefully, especially when combining heavy compound lifts with accessory movements. Avoid rushing through supersets; instead, focus on controlled, deliberate movements during each exercise. Use a spotter for heavy lifts like bench presses and squats, and ensure plates are securely clipped on barbells. Be mindful of signs of overexertion, such as dizziness or sharp pain, and stop immediately if they occur. Supersets can be intense, so stay hydrated, maintain proper breathing, and adjust weights or reps as needed to balance challenge and safety.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Mobility-Focused Warm-Up (5-7 Minutes, Both Levels)

1. Dynamic Stretching (2-3 minutes):

• Arm swings: 10 per direction.
• Leg swings (front-to-back and side-to-side): 10 per leg.
• Spiderman lunge with rotation: 5 per side.
• Thoracic spine opener (knees on ground, reach under and rotate up): 5 per side.

2. Movement Prep (2-3 minutes):

• Bodyweight squats: 10 reps.
• Bird-dogs: 6 reps per side.
• Scapular pull-ups: 5-8 reps.
• Plank to shoulder taps: 10 taps per side.

Workout

Beginner (Strength Endurance: 12-15 reps per set, rest ~60 seconds between supersets)

1. Goblet Squat (Free Weight)

• Superset with: Dumbbell Step-Ups (use a bench or platform).
• 3 sets x 12-15 reps for both exercises.

2. Seated Chest Press (Machine)

• Superset with: Dumbbell Chest Flyes (focus on controlled stretch).
• 3 sets x 12-15 reps for both exercises.

3. Assisted Pull-Ups (Machine)

• Superset with: Dumbbell Rows (one arm at a time, support on a bench).
• 3 sets x 12-15 reps for both exercises.

4. Romanian Deadlift (RDL) (Free Weight)

• Superset with: Glute Bridges (bodyweight or dumbbell on hips).
• 3 sets x 12-15 reps for both exercises.

Intermediate (Hypertrophy: 8-12 reps per set, rest ~90 seconds between supersets)

1. Back Squat (Free Weight)

• Superset with: Walking Lunges (use dumbbells for added resistance).
• 3 sets x 8-12 reps for squats, 12 steps per leg for lunges.

2. Flat Bench Press (Free Weight)

• Superset with: Incline Dumbbell Press (lighter weight, full range of motion).
• 3 sets x 8-12 reps for both exercises.

3. Weighted Chin-Ups (Free Weight)

• Superset with: Lat Pulldowns (use machine, controlled form).
• 3 sets x 8-12 reps for chin-ups, 10-12 reps for lat pulldowns.

4. Conventional Deadlift (Free Weight)

• Superset with: Reverse Lunges (dumbbells in hands).
• 3 sets x 8-12 reps for deadlifts, 10 reps per leg for lunges.

Note: Choose a weight that challenges the rep range for the working effort and the superset

Cool Down / Stretch 

1. Static Stretching (Hold 20-30 seconds each side):

• Hip flexor stretch.
• Hamstring stretch.
• Chest opener (use a doorway or stretch strap).
• Upper back stretch (hug yourself and round upper back).

2. Breathing Drills (1-2 minutes):

• Focus on deep belly breathing, slow and controlled.

Conclusion

• Beginner: The supersets allow for increased time under tension and cardio-like benefits, enhancing muscular endurance and overall fitness. Machines and free weights balance safety and challenge.
• Intermediate: Supersets maximize efficiency and drive hypertrophy by pushing muscles to fatigue. Pairing compound and accessory exercises ensures a well-rounded workout that targets primary and secondary muscles. Adjust weights and reps weekly for progression!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.