Full-body workouts are a powerful way to build strength, develop muscle mass, and improve overall fitness. By combining exercises in supersets—where two or more exercises are performed back-to-back without rest—you not only maximise muscle engagement but also elevate your heart rate for added cardiovascular benefits. This style of training is ideal for those looking to achieve maximum efficiency and results, especially when time is limited.
This article details a full-body superset workout that engages every muscle group, ensuring a well-rounded approach to strength building and hypertrophy.
What is a Superset?
A superset involves performing two different exercises consecutively without resting in between. This training technique saves time, increases training intensity, and helps improve muscular endurance. By targeting opposing muscle groups or pairing compound and isolation exercises, you create a dynamic session that pushes your body to adapt and grow stronger.
Warm-Up Routine
Before engaging in this challenging workout, ensure your body is adequately warmed up. A good warm-up primes the muscles, increases joint mobility, and reduces the risk of injury. Here’s a simple warm-up to prepare for the superset workout:
- 5 minutes of light cardio (jogging or cycling)
- Dynamic stretches: Leg swings, arm circles, and torso twists
- Activation exercises: Bodyweight squats, push-ups, and glute bridges (2 sets of 10 reps each)
The Full-Body Superset Workout
This full-body superset workout is designed by athlete Scott Mathison and was uploaded by the Bodybuilding.com YouTube channel.
1. Chest, Back, and Core Superset
Start the session with a superset targeting the chest, back, and core. This combination ensures that major upper body muscles are engaged while adding a functional core challenge.
2 sets of the exercises below.
Exercise 1: Flat Bench Dumbbell Presses
- Reps: 10
- Form Tips:
- Choose a weight that brings you to near failure by the 10th rep.
- Lower the dumbbells to chest level without going too deep, to avoid shoulder strain.
- Fully extend and squeeze at the top to engage the pectoral muscles.
Exercise 2: Pull-Ups (to failure)
- Reps: Until failure
- Form Tips:
- Ensure full extension at the bottom and chin clearing the bar at the top.
- Maintain a controlled tempo to focus on muscle activation.
- Use a weighted belt if you can surpass 20 reps comfortably.
Exercise 3: Barbell Ab Rollouts
- Reps: Until failure
- Form Tips:
- Keep your core tight and your body in a hollow position during rollout.
- Avoid overarching your back; engage your abs to pull back in.
Benefits: This superset not only builds chest and back strength but also improves overall core stability. Pull-ups engage the lats and upper back, while ab rollouts strengthen the deep core muscles, crucial for any heavy lifting.
2. Shoulder and Secondary Chest Superset
The second phase focuses on the shoulders, with an emphasis on building the deltoids and stabilising the upper chest.
2 sets of the exercises below.
Exercise 1: Military Presses
- Reps: 10
- Form Tips:
- Keep your back straight and engage your core throughout the movement.
- Avoid bringing the bar or dumbbells lower than 90 degrees to minimise shoulder strain.
- Press straight overhead, ensuring elbows stay in line with the body.
Exercise 2: Side Lateral Raises
- Reps: 10
- Form Tips:
- Lift with a slight bend in your elbows and avoid using momentum.
- Focus on the deltoids, minimising engagement from the traps.
- Stop when your arms are parallel to the ground to maintain tension on the shoulders.
Benefits: This superset isolates the shoulders effectively, promoting hypertrophy in the deltoids while providing secondary engagement to the upper chest and triceps.
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3. Triceps and Biceps Superset
Arm strength is essential for upper body power. This superset combines tricep-focused work with bicep engagement for balanced muscle growth.
2 sets of the exercises below.
Exercise 1: Skull Crushers
- Reps: 10
- Form Tips:
- Lie on a bench and keep the upper arms locked in place throughout the movement.
- Lower the bar slowly and extend fully, ensuring triceps remain under tension.
Exercise 2: Straight Bar Curls
- Reps: 10
- Form Tips:
- Maintain a fixed elbow position to isolate the biceps.
- Control the bar on the way down to optimise muscle growth.
Benefits: Alternating between tricep and bicep exercises ensures balanced development and avoids muscle imbalances. Skull crushers target the long head of the triceps, while straight bar curls promote peak bicep contraction.
Supersets for Building Muscle (12 Included)
4. Legs Superset
No full-body workout is complete without hitting the legs. This superset addresses both the upper and lower portions for comprehensive leg strength and endurance.
2 sets of the exercises below.
Exercise 1: Straight Bar Squats
- Reps: 10
- Form Tips:
- Position the bar comfortably on your traps and keep your chest up.
- Drive through the heels and engage the core for stability.
- Avoid leaning too far forward to protect your lower back.
Exercise 2: Calf Raises
- Reps: 10
- Form Tips:
- Perform on a raised surface like a plate for a full stretch at the bottom.
- Pause briefly at the top for maximum calf contraction.
- Maintain controlled movement without bouncing.
Benefits: Squats work the quadriceps, hamstrings, and glutes, promoting lower body strength and muscle growth. Calf raises ensure that the often-overlooked calf muscles receive sufficient attention, contributing to overall leg aesthetics and functionality.
Cool Down and Recovery
After completing the workout, dedicate time to cool down and aid recovery. This reduces muscle soreness and helps maintain flexibility.
Cool Down Exercises:
- 5 minutes of light stretching, focusing on major muscle groups worked.
- Foam rolling: Target tight spots, especially in the legs, back, and shoulders.
Recovery Tips:
- Hydrate adequately: Replenish fluids lost during the workout.
- Protein intake: Aim for 20–30 grams of protein post-workout to support muscle repair.
- Sleep well: Optimal recovery happens during sleep, so ensure you get at least 7–8 hours.
Why This Superset Workout Works
This routine is a compound-focused, high-intensity regimen that maximises muscle engagement in a short period. By keeping rest to a minimum and maintaining continuous muscle tension, your body adapts through increased strength and hypertrophy. The sequence of targeting major muscle groups first and isolating secondary muscles later ensures comprehensive fatigue and stimulation.
Final Thoughts
Supersets are an efficient way to train when time is limited or when you want to add an intensity boost to your workouts. This full-body superset routine covers all bases, from major muscle groups to secondary stabilisers, offering a balanced approach to building strength and enhancing endurance. Perfect for those training once or twice a week, it maximises effort, ensuring every rep counts.
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Key Takeaways Table
| Exercise Pair | Targeted Muscles | Reps | Tips |
|---|---|---|---|
| Flat Bench Dumbbell Press + Pull-Ups + Ab Rollouts | Chest, Back, Core | 10 / Until Failure | Use challenging weights, full range of motion |
| Military Press + Side Lateral Raises | Shoulders | 10 | Avoid past 90° in presses; controlled raises |
| Skull Crushers + Straight Bar Curls | Triceps, Biceps | 10 | Lock elbows; isolate biceps/triceps |
| Squats + Calf Raises | Legs | 10 | Keep core tight in squats; use full range in raises |
Bibliography
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.
- Wescott, W. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports.
- Ratamess, N. A., et al. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise.
