What is a superset?
A superset combines two or more exercises performed in sequence with little or no rest between them. One pass through the exercises is a round. For example, bench press followed by barbell row, then a rest before repeating the pair. The exercises can work opposing muscles or the same muscle group.
Which exercises can you pair?
Opposing movements: a press and a row, or a biceps curl and a triceps pushdown. The exercises have different main actions, although fatigue and shared supporting muscles can still affect performance. Our logging example pairs bench press with barbell row.
The same muscle group: for example, a chest press followed by a chest fly. The second exercise starts with more local fatigue. Compare this pairing with the same pairing in previous workouts, rather than expecting the reps you achieve when fresh.
Different areas: for example, a seated leg curl and a seated dumbbell shoulder press. Use nearby equipment so you can switch exercises without a long wait or occupying several busy stations.
A 2025 systematic review found that supersets can shorten sessions, with broadly similar long-term adaptations to traditional sets. The pairing and fatigue still matter. [1]
Example: two rounds of a press and a row
This is an illustrative log, not a prescribed weight or rest target. Complete bench press, move to the row, then rest for 90 seconds. Complete two rounds in this order. Use loads and repetitions suited to your own routine.
| Round | Bench press | Barbell row | Rest after round |
|---|---|---|---|
| 1 | 60 kg × 10 | 55 kg × 10 | 1:30 |
| 2 | 60 kg × 10 | 55 kg × 10 | 1:30 |
When should you rest?
Keep the transition between exercises distinct from the recovery after the round. In this example, 90 seconds is the chosen round rest, not a universal recommendation. If breathing, setup or fatigue prevents comparable reps and technique, adjust the pairing or recovery and use that new structure consistently.
How to record a superset in Setlane
- Add the exercises to your workout. Open the three-dot menu beside an exercise and select Combine into superset.
- Select the other exercise or exercises, check their order and choose Superset rest. In this example, bench press and barbell row use a 90-second rest after the round. Tap Save.
- Log the weight and reps for each exercise separately. Setlane moves to the next member of the superset; the rest timer starts after the whole round, rather than between its exercises.
- Repeat the same order for later rounds. If you end a round early, use Finish round instead of adding a set you did not perform.
Save the structure in a routine
To reuse the pairing, edit a routine in Templates and use an exercise’s menu to combine the exercises into a superset. Check the member order and round rest before starting. Creating supersets in workouts and routines is included in Free.
How to compare progress fairly
For supersets, compare each exercise with its own previous performance. Keep the exercise order, pairing, round count and rest similar. If bench press comes first one week and second the next, fatigue changes the comparison even when the weights match.
In this two-round example, bench press totals 10 + 10 = 20 reps at 60 kg, and the row totals 20 reps at 55 kg. If your next workout has bench press sets of 11 and 10 reps at 60 kg, that is 21 reps in total: one more than before. Compare workouts with the same exercise pairing, order and rest, and review each exercise separately in History.
Common logging mistakes
Do not merge both exercises into one set or count a round as one exercise’s set. Do not add a completed set just to close a round you stopped early. A long wait for equipment also changes the structure: keep it in mind when comparing the session instead of treating it as the same uninterrupted pairing.
Frequently asked questions
Is a superset the same as a drop set?
No. A superset pairs different exercises. A drop set continues the same exercise with less weight. See the separate drop-set guide for recording weight reductions.
How many sets are three superset rounds?
For a pair of exercises, three full rounds contain three sets of each exercise: six exercise sets in total. Record the weight and reps for each set separately.
Do supersets need to target opposing muscles?
No. They can pair opposing movements, the same muscle group or different areas. These combinations create different fatigue demands, so keep the pairing consistent when assessing progress.
When does the rest timer start in a superset?
In Setlane, it starts after the whole round.
