Goal
Superset Training
Everything paired up. Same work, less time, more sweat.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Superset Training movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 285 movements in these sessions
- Abductor Machine
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- Alternating Dumbbell Hammer Preacher Curls
- Alternating Dumbbell Preacher Curls
- Alternating Dumbbell Renegade Rows
- Alternating Hamstring Curl
- Alternating Hamstring Curl with Punch
- Ankle Circles
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arnold Press Cable Resistance Band Standing
- Assisted Chin-Up on a Bench
- Assisted Weighted Push Up
- Back and Shoulder Stretch
- Back Pec Stretch
- Band Bent Over One Arm Kickback
- Band Concentration Curl
- Band Cross Body One Arm Chest Press
- Band High Hammer Curl
- Band Horizontal Shrug
- Band Incline Hammer Curl
- Band Incline Row
- Band Incline Triceps Extension
- Band Kneeling One Arm Pull Down
- Band Kneeling Preacher Curl
- Band Kneeling Rear Kick
- Band Kneeling Single Arm High Row
- Band Low Alternate Chest Press
- Band Romanian Deadlift
- Band Single Arm Overhead Press
- Band Standing Leg Curl
- Banded Hip Abductions
- Banded Skull Crushers
- Barbell Bent Over Row Pronated Grip
- Barbell Bent Over Row Supinated Grip
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Kas Glute Bridge
- Barbell Lateral Lunge
- Barbell Lying Extension
- Barbell Lying Triceps Extension
- Barbell Lying Triceps Skull Crusher
- Barbell Meadows Row
- Barbell Push Bent Over Row
- Barbell Seated Calf Raises
- Barbell Seated Overhead Triceps Press
- Barbell Skull Crushers
- Barbell Smith Chest Press
- Barbell Standing Overhead Triceps Extension
- Barbell Supinated Pendlay Row
- Barbell Underhand Bent Over Row
- Bent Arm Chest Stretch
- Bent Over Barbell Row
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Body Tricep Press
- Bodyweight Bridges
- Bodyweight Donkey Kick
- Bodyweight Full Squat with Overhead Front Raise
- Bodyweight Full Squat with Overhead Front Raises
- Bodyweight Kneeling Sissy Squat
- Bodyweight Lying Leg Curl
- Bodyweight Triceps Extension
- Both Arms Behind on Wall Biceps Stretch
- Bulgarian Split Squat Bodyweight Left
- Cable Alternate Triceps Extension
- Cable Calf Raise
- Cable Low Seated Row
- Cable One Arm Bent Over Row
- Cable One Arm Inner Biceps Curl
- Cable Overhead Tricep Extension
- Cable Seated One Arm Alternate Row
- Cable Seated Supine Grip Row
- Cable Skull Crushers
- Cable Standing Leg Extension
- Cable Triceps Push Down EZ Bar Close Grip
- Cable Twisting Overhead Press
- Calf Push Stretch with Hands Against Wall
- Calf Raise on Hack Squat Machine
- Calf Stretch Hands Against Wall
- Calf Stretch on Stairs
- Chair Bulgarian Split Squats Bodyweight Right
- Chair Elevated Single Leg Glute Bridge
- Chair Feet Elevated Glute Bridge
- Chair Frog Feet Elevated Glute Bridge Bodyweight
- Chair Leg Extended Stretch
- Chest Dip (on Dip Station)
- Chest Dip Machine
- Chest Dip on Bench
- Chest Dip Weighted Slow
- Chest Dip with Pause Bodyweight
- Chest Out Hands Behind (Hold)
- Chest Supported Dumbbell Rows
- Close-Grip EZ-Bar Curl with Band
- Cobra Full Push Up
- Cobra Push Up
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Crouching Heel Back Calf Stretch
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Press Ups
- Decline Push Up
- Decline Push Up Against Wall
- Dumbbell Alternate Biceps Curl
- Dumbbell Calf Raises
- Dumbbell Close-Grip Simultaneous Curl
- Dumbbell Curls Alternating
- Dumbbell Drag Over Shoulder Bicep Curl
- Dumbbell Hammer Curl
- Dumbbell Incline Alternate Curl
- Dumbbell Knee Lawnmower Row
- Dumbbell Lying One Arm Neutral Triceps Extension
- Dumbbell One Arm Kickback
- Dumbbell One Arm Row (Rack Support)
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell One Arm Zottman Preacher Curl
- Dumbbell Reverse Spider Curl
- Dumbbell Seated Calf Raises
- Dumbbell Side Lunge Single Leg
- Dumbbell Simultaneous Biceps Curl
- Dumbbell Standing One Arm Concentration Curl
- Dumbbell Standing One Arm Curl Over Incline Bench
- Dumbbell Supported Sissy Squat
- Dumbbell Swings
- Dumbbell Tricep Extension -Pronated Grip
- Dumbbells Single Arm Row
- Dumbbells Triceps Kick Back Both Arms
- Dynaband Chest Press
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Glute Stretch - One Knee To Chest
- Good Morning Resistance Band
- Hammer Strength Plate Loaded High Row Alternate Arms
- Hammer Strength Plate Loaded High Row Single Arm
- Hammer Strength Plate Loaded High Row Single Arms
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press (Alternating Arms)
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Lat Pulldown Chest Press
- Hamstring Curls On Exercise Ball
- Hip and Quad Stretch
- Iso Lateral Shoulder Press Alternate Arms
- Iso Lateral Shoulder Press Both Arm
- Iso Lateral Shoulder Press Single Arm
- Jump Rope Row
- Kettlebell Single Leg Calf Raise
- Kettlebell Sumo Squat
- Kettlebell Sumo Squat Off Stepbox
- Kettlebell Sumo Squats
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Kneeling Single Arm High Cable Rows
- Kneeling Tricep Kickbacks
- Landmine Calf Raise
- Landmine Lateral Lunge
- Landmine T Bar Rows
- Landmine V Bar Rows
- Lat Stretch
- Lateral Bounds
- Lateral Cone Hops
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leg Extension
- Leg Press
- Leg Press (Wide Stance)
- Leg Press Machine Normal Stance
- Lever Leg Extension
- Leverage Incline Chest Press
- Leverage Shoulder Press
- Low Resistance Band Lying Bicep Curl Half Repetition
- Lunging Straight Leg Calf Stretch
- Lying Bench Internal Rotation Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Curls
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying T Bar Row
- Machine Bench Press
- Machine Chest Press Decline
- Middle Back Stretch
- Narrow Grip EZ Bar Preacher Curls
- Narrow Stance Leg Press
- Overhead Triceps Stretch Side Angle
- Pigeon Stretch
- Pike Push Up
- Plate Deficit Pushup
- Plate Glute Bridge to Pullover
- PNF Glute Stretch
- Press Ups From The Knees
- Prone Bench Row Barbell Pronate Grip
- Prone Bench Row Barbell Reverse Grip
- Prone Hip Circles
- Push Up to Side Plank
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band - Cable Row
- Resistance Band Kneeling Back Kick
- Resistance Band Kneeling Leg Half Circle on Bench
- Resistance Band Leg Curl
- Resistance Band Lying Abduction
- Resistance Band Lying Bent Knee Hip Abduction
- Resistance Band Reverse Hyper with Stability Ball on Flat Bench
- Reverse Grip Bent Over Barbell Rows
- Rotating Alternate Incline Bicep Curls
- Rowing - Stationary
- Runner's Stretch
- Running - Treadmill
- Seated Cable Row V Bar Machine
- Seated Cable Rows
- Seated Calf Raise (Toes In)
- Seated Calf Raise (Toes Out)
- Seated Calf Stretch
- Seated Dumbbell Overhead Tricep Extensions
- Seated Floor Hamstring Stretch
- Seated Leg Extension (Alternating Legs)
- Seated Normal Grip Row Machine
- Seated Resistance Band - Cable Rows
- Seated Row (Cable Row)
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Tricep Kickbacks
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Cable Row Left
- Single Arm Cable Row Right
- Single Arm Dumbbell Hammer Preacher Curls
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm on Wall Side Biceps Stretch
- Single Arm Overhead Extension Resistance Band
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Dumbbell Shoulder Press
- Single Leg Hip Thrusts
- Single Leg Leg Extension
- Sitting Leg Resting Glute Stretch
- Sitting Row (Cable Row)
- Skipping
- Smith Machine Bench Press
- Smith Machine Calf Raises
- Smith Machine Decline Bench Press
- Smith Machine Incline Bench Press
- Smith Machine Narrow Stance Heels Elevated Squats
- Standing Adductor Stretch
- Standing Calf Raise Machine
- Standing Calf Raises Smith Machine
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Single Arm Bicep Curls
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Straight Bar Bench Mid Rows
- Suspension Trainer with Grips High Row
- Suspension Trainer with Grips Inverted Row
- Suspension Trainer with Grips Straight Hip Leg Curl
- Tricep Press Down Machine
- Triceps Light Stretch
- TRX Hamstring Curls
- Tyre - Incline Press Ups
- Wall Sit
Superset Training workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Superset Upper24 sessions · 156 main slots View group
- Chest: 36 main slots
- Middle Back: 32 main slots
- Lats: 28 main slots
- Triceps: 24 main slots
- Biceps: 24 main slots
- Shoulders: 12 main slots
WORKOUT ANIMATIONCable Twisting Overhead Press
- Cable Twisting Overhead Press
- Assisted Chin-Up on a Bench
- Band Kneeling One Arm Pull Down
- Band Kneeling Single Arm High Row
- Barbell Bent Over Row Pronated Grip
24 workouts
- Superset Training — Upper Body Supersets, Week 1 Day 1 (Advanced)
- Superset Training — Upper Body Supersets, Week 1 Day 1 (Beginner)
- Superset Training — Upper Body Supersets, Week 1 Day 1 (Intermediate)
- Superset Training — Upper Body Supersets, Week 1 Day 3 (Advanced)
- Superset Training — Upper Body Supersets, Week 1 Day 3 (Beginner)
- Superset Training — Upper Body Supersets, Week 1 Day 3 (Intermediate)
- Superset Training — Upper Body Supersets, Week 2 Day 1 (Advanced)
- Superset Training — Upper Body Supersets, Week 2 Day 1 (Beginner)
- Superset Training — Upper Body Supersets, Week 2 Day 1 (Intermediate)
- Superset Training — Upper Body Supersets, Week 2 Day 3 (Advanced)
- Superset Training — Upper Body Supersets, Week 2 Day 3 (Beginner)
- Superset Training — Upper Body Supersets, Week 2 Day 3 (Intermediate)
- Superset Training — Upper Body Supersets, Week 3 Day 1 (Advanced)
- Superset Training — Upper Body Supersets, Week 3 Day 1 (Beginner)
- Superset Training — Upper Body Supersets, Week 3 Day 1 (Intermediate)
- Superset Training — Upper Body Supersets, Week 3 Day 3 (Advanced)
- Superset Training — Upper Body Supersets, Week 3 Day 3 (Beginner)
- Superset Training — Upper Body Supersets, Week 3 Day 3 (Intermediate)
- Superset Training — Upper Body Supersets, Week 4 Day 1 (Advanced)
- Superset Training — Upper Body Supersets, Week 4 Day 1 (Beginner)
- Superset Training — Upper Body Supersets, Week 4 Day 1 (Intermediate)
- Superset Training — Upper Body Supersets, Week 4 Day 3 (Advanced)
- Superset Training — Upper Body Supersets, Week 4 Day 3 (Beginner)
- Superset Training — Upper Body Supersets, Week 4 Day 3 (Intermediate)
02 Superset Lower12 sessions · 84 main slots View group
- Quadriceps: 24 main slots
- Hamstrings: 24 main slots
- Glutes: 12 main slots
- Calves: 12 main slots
- Adductors: 8 main slots
- Abductors: 4 main slots
WORKOUT ANIMATIONAir Swing Running
- Air Swing Running
- Alternating Hamstring Curl
- Alternating Hamstring Curl with Punch
- Bodyweight Full Squat with Overhead Front Raises
- Dumbbell Swings
12 workouts
- Superset Training — Lower Body Supersets, Week 1 Day 2 (Advanced)
- Superset Training — Lower Body Supersets, Week 1 Day 2 (Beginner)
- Superset Training — Lower Body Supersets, Week 1 Day 2 (Intermediate)
- Superset Training — Lower Body Supersets, Week 2 Day 2 (Advanced)
- Superset Training — Lower Body Supersets, Week 2 Day 2 (Beginner)
- Superset Training — Lower Body Supersets, Week 2 Day 2 (Intermediate)
- Superset Training — Lower Body Supersets, Week 3 Day 2 (Advanced)
- Superset Training — Lower Body Supersets, Week 3 Day 2 (Beginner)
- Superset Training — Lower Body Supersets, Week 3 Day 2 (Intermediate)
- Superset Training — Lower Body Supersets, Week 4 Day 2 (Advanced)
- Superset Training — Lower Body Supersets, Week 4 Day 2 (Beginner)
- Superset Training — Lower Body Supersets, Week 4 Day 2 (Intermediate)
What is in the block
Every session in Superset Training, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 27 exercises · 27 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 27 exercises · 27 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 27 exercises · 27 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 27 exercises · 27 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 36 exercises · 30 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 30 sets
- Week 1 · Day 27 exercises · 33 sets
- Week 1 · Day 36 exercises · 30 sets
- Week 2 · Day 17 exercises · 33 sets
- Week 2 · Day 27 exercises · 33 sets
- Week 2 · Day 37 exercises · 33 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
What this block is
Superset Training runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Goal tier
Start from what you want to happen and work backwards.
Browse another tier
Want superset training built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Goal tier · the whole library.