Ideal for anyone who wants to get strong while building a bit of muscle – but without mountains of time to spend in the gym – this full-body supersets gym workout requires a set of your favourite dumbbells, a kettlebell and a barbell. Perform this supersets workout up to three times a week and I guarantee you’ll soon notice the difference.
How to do this full-body supersets workout
All exercises have a set rep range. Start off working with a weight you can complete 5 sets of at the lower end of the range with. As you get more comfortable with the weight, try to work closer to the upper end of the range.
Once you can complete all 5 sets at the top of the rep range, increase the weight next time round. Not all exercises will move up together and that’s fine – I’d suggest just keeping a note of where you are for each workout in a workout diary.
The exercises are paired together to form four separate supersets. Perform all the sets of each superset before moving onto the next. For instance, you will complete all 5 sets of 1a and 1b before moving onto the second pair.
Rest for between 60 and 90 seconds between sets.
Because you’re working every major muscle group, you could do this workout up to three times in the week.
Structuring your training week
Here’s how I’d suggest you structure your training week if you’re doing the full-body workout more than once:
- 2 days per week: Monday and Thursday
- 3 days per week: Monday, Wednesday and Friday
At least one rest day in-between workouts is important for effective muscle recovery and, ultimately, muscle growth.
Why you can trust the workouts in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This full-body supersets workout was devised by Gymbox Master Trainer Firas Iskandarani.
Exercises in this full-body supersets workout
1a. Barbell deadlift (5 sets x 4-7 reps)
1b. Single-arm kettlebell press (5 x 4-7)
2a. Dumbbell bench press (5 x 8-12)
2b. Kettlebell swing (5 x 12-20)
3a. Barbell reverse lunge (5 x 4-7)
3b. Pull-up (5 x 4-7)
4a. Kettlebell goblet squat (5 x 8-12)
4b. Incline dumbbell row (5 x 12-20)
1a. Barbell deadlift
Why I like it: The barbell deadlift is much at improving athletic performance than a lot of people give it credit for. If you’re looking to build explosive power in your legs, I’d say you’ve got to be doing barbell deadlifts.
Reps: 4-7
Rest: Straight into 1b
- Focus on pulling first with the upper body
- Once you start to feel the bar about to move, start pushing with the legs
- Return to the floor under control
1b. Single-arm kettlebell press
Why I like it: Grip strength, balance and coordination, functional strength, shoulder mobility, core activation – you mention it, the single-arm kettlebell press improves it.
Reps: 4-7
Rest: 60-90 secs, then repeat 1a
Sets: 5
- Your start position should be with a neutral wrist (i.e. your fist is flat enough to rest a glass on)
- Do this by allowing the kettlebell to slide all the way down into the palm
- The knuckle of your thumb should be able to scratch your collar bone
2a. Dumbbell bench press
Why I like it: Compared to barbells, you’ll enjoy a greater range of motion with the dumbbell version of this exercise, as well as reducing joint strain and improving unilateral strength. Sounds like a win-win-win to me.
Reps: 8-12
Rest: Straight into 2b
- Roll your shoulders back and down to puff out your chest
- This position should be maintained throughout the set
- Your wrists should be always directly over your elbows
2b. Kettlebell swing
Why I like it: The kettlebell swing is a high-intensity, low impact full-body exercise that’s super-effective and requires just one simple piece of kit. What’s not to like?
Reps: 12-20
Rest: 60-90 secs, then repeat 2a
Sets: 5
- At the top of the swing ensure your glutes and abs are squeezed tight
- On the way down, allow the arms to contact with the body before you break at the hips and let the kettlebell swing you through
3a. Barbell reverse lunge
Why I like it: The reverse lunge takes a fair amount of stress off your knee joints. Because it’s a less natural movement than the forward lunge, you’ll find it engages your core and stabilizing muscles more too.
Reps: 4-7
Rest: Straight into 3b
- At the bottom position, try to ensure you have a straight line from the knee touching the floor to the hip to the shoulder
- Maintain this position as you stand
3b. Pull-up
Why I like it: I can’t think of a single exercise that’s better for improving grip strength than the good old pull-up. Plus it’s great for rectifying any posture imbalances too.
Reps: 4-7
Rest: 60-90 secs, then repeat 3a
Sets: 5
- Start in a full hang and imagine pulling the bar to your sternum every rep – not pulling yourself to the bar
4a. Kettlebell goblet squat
Why I like it: I’d recommend adding the goblet squat to your leg day. It’s one of the best kettlebell exercises that allows you to add high-quality volume to your training without over-taxing your lower back. As you get older, you’ll really begin to appreciate that.
Reps: 8-12
Rest: Straight into 4b
- Hold the kettlebell at chest height
- Keep your elbows tight to the body and imagining you are trying to crush the kettlebell throughout the movement
4b. Incline dumbbell row
Why I like it: I always recommend the incline dumbbell row as a great posture improver. It also targets the lats, traps, rhomboids, deltoids and biceps as primary muscle groups.
Reps: 12-20
Rest: 60-90 secs, then repeat 4a
Sets: 5
- Think about pulling the elbows into the hips
- Initiate the pull back by depressing the shoulders, then pull your elbows back
- Add a brief pause at the top of each rep
Find out more about Gymbox at gymbox.com
For the kettlebell exercises in this workout I’d recommend using these Mirafit 16kg cast-iron bells
Related content:
