This push, pull, legs and core superset workout combines functional full-body movements—squats, deadlifts and push-ups—with core-strengthening planks. It’s designed to deliver a lot of work in a short time, targeting your abs, quads, hamstrings, biceps, triceps and chest for an efficient, balanced session.
What’s a Superset?
A superset is simply two exercises performed back to back with little to no rest between them. This method saves time, increases workout density and adds a cardiovascular element to strength training by keeping your heart rate elevated as you move from one exercise to the next.
This routine pairs lower-body lifts like deadlifts and back squats with core holds such as front and side planks. The upper-body superset mixes horizontal pushing and pulling—push-ups and inverted rows—to hit the chest, shoulders, back and arms in a single round.
Workout Details
The workout is organized into three supersets. Complete each superset for 3–6 rounds, moving directly from the first exercise into the second with minimal rest. After finishing the prescribed rounds for a superset, rest as needed before starting the next superset. Choose weights that allow you to maintain steady, continuous sets without breaking reps often.
Superset 1 pairs heavier deadlifts with a timed plank. Perform six deadlifts, then immediately hold a 40-second plank. Because the deadlift reps are low, select a weight that challenges you—heavy but controllable. Typical ranges might be 95–225 lbs depending on your strength and experience; pick a load that leaves you able to complete all six reps with good form.
Superset 2 focuses on lower-body strength and lateral core stability. Do ten back squats with a barbell, then move to a 20-second side plank on the left and a 20-second side plank on the right. Transition quickly between movements; a moderate weight that preserves technique is ideal—many lifters find 85–135 lbs appropriate, but adjust for your level.
Superset 3 targets upper-body push and pull. Alternate 10 push-ups with 10 inverted bodyweight rows, moving straight from one into the other. Perform these rounds efficiently while maintaining proper body alignment for both horizontal pressing and rowing variations.
Summary: three effective supersets covering deadlifts and planks, back squats and side planks, and push-ups with inverted rows. Complete each superset as quickly as you can while preserving form, then rest between supersets as needed.
Superset 1 (perform 3–6 sets)
- 6 deadlifts
- 40-second plank
Superset 2 (perform 3–6 sets)
- 10 back squats
- 20-second side plank left
- 20-second side plank right
Superset 3 (perform 3–6 sets)
- 10 push-ups
- 10 inverted bodyweight rows
Equipment Needed
Minimal equipment is required: a barbell for deadlifts and back squats, plus a setup for inverted bodyweight rows. Options for rows include gymnastic rings, TRX straps, a smith-machine bar, or a barbell placed at waist height in a squat rack. To increase difficulty, substitute inverted rows with pull-ups or banded pull-ups if you have the ability and space.
More Workouts Like This
If you enjoy this superset format, try other time-efficient strength and conditioning sessions that combine compound lifts, cardio pacing and bodyweight movements to build strength and endurance.
- 34 Minute Death by AMRAP Workout
- 45 Minute E2MOM Workout
- 35 Minute Treadmill and Barbell Workout
- 30 Minute Full-Body Superset Workout
- Full-Body Superset Workout