The 5 Types of Superset Workouts to Try

You can’t just take two random exercises and call it a superset. Technically, you could, and a lot of people do, but you’d be missing out on some of the benefits of supersets. “I recommend not sticking to one superset. Be sure to mix them up and pair the exercises wisely,” says Filauro. Here are a few types of superset workouts to incorporate in your routine.

Post-Exhaustion Superset

This is a compound exercise followed by an isolation exercise to exhaust all the muscle fibers in a specific muscle group. Compound moves involve several muscle groups at once, whereas isolation moves target very specific areas.

Best for: Working on the symmetry of a particular muscle group or improving endurance
Example: Any squat variation + Machine leg extension

Compound Superset

In this case, you are targeting the same muscle group with back-to-back compound moves. It’s more taxing but also delivers muscle-building advantages.

Best for: Advanced exercisers who are used to lifting heavier weights
Example: Barbell bench press + Single-arm bench press

Isolation Superset

This type of superset targets smaller muscle groups. It can help you maximize your performance when doing compound moves, such as increasing your bench press.

Best for: Building weaker, underutilized muscles to help increase overall strength and performance
Example: Cable tricep pull-down + Dumbbell skull crushers

Push-Pull Superset

Push-pull supersets are one of the most popular forms of superset workouts. They work great for targeting your whole body in one workout.

Best for: Making the most of your gym session when you’re tight on time
Example: Squat + Barbell bench press

Strength and Mobility Superset

If you are serious about building strength and lifting heavy, incorporating mobility exercises into your superset routine can help you increase your range of motion and keep your body healthy.

Best for: Improving your lifting technique
Example: Deadlift + Hip flexor mobilization

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