Supersets and Giant Sets: The Ultimate Tools to Boost Your Clients’ Workouts

When it comes to maximizing workout efficiency and intensity, supersets and giant sets are two advanced training techniques that deliver big results. These methods help build strength, improve endurance, and keep your clients engaged with dynamic sessions that they’ll love.

What’s even better? Not every fitness app supports these techniques—but Trainero does! With Trainero’s built-in tools, creating effective supersets and giant sets has never been easier.

In this article, we’ll explore:

• What supersets and giant sets are.
• Why they’re so effective.
• How to use Trainero to implement them.
• Several ready-to-use workout examples!

What Are Supersets and Giant Sets?

Supersets

A superset involves performing two exercises back-to-back without rest. These exercises can target:

• The same muscle group (e.g., squats and lunges for an intense lower-body burn).
• Opposing muscle groups (e.g., bench press for chest and rows for back).
• Unrelated muscle groups (e.g., deadlifts and push-ups) for a full-body workout.

Supersets are ideal for building muscular endurance, increasing intensity, and reducing workout time.

Giant Sets

A giant set is like a superset—but bigger! It involves three or more exercises in sequence with minimal or no rest.

This technique can:

• Target a single muscle group (e.g., three leg exercises for maximum fatigue).
• Combine movements for multiple muscle groups in a circuit-style workout.
• Increase calorie burn and cardiovascular fitness.

Benefits of Supersets and Giant Sets

Supersets and giant sets are practical, results-oriented training methods that deliver tangible benefits for both trainers and clients. Here’s why they stand out as essential techniques in any fitness program:

Save Time

Many clients have limited time to dedicate to exercise, and supersets and giant sets address this challenge directly. By linking exercises with little to no rest, workouts become more efficient. Clients can complete a session faster without sacrificing quality or effectiveness. For individuals juggling busy schedules, these methods ensure they can still achieve meaningful progress.

Increase Intensity

Performing exercises consecutively without rest keeps the muscles under consistent tension and elevates the heart rate. This added challenge not only builds strength but also improves endurance. The lack of downtime forces the body to work harder, making each workout more productive. Clients who want to push past their comfort zones and see faster results will benefit greatly from the increased effort.

Boost Calorie Burn

When exercises are performed back-to-back, the continuous movement raises the heart rate and keeps it elevated throughout the session. This means the body burns more calories, both during and after the workout. For clients focused on fat loss or improving their metabolic rate, supersets and giant sets provide an effective way to combine strength and cardio benefits into one session.

Enhance Engagement

Workouts that feel repetitive can lead to boredom and reduced commitment. Supersets and giant sets keep things interesting by introducing variety and maintaining a steady pace. This approach creates a sense of momentum, helping clients stay focused and motivated. When clients enjoy their sessions, they are more likely to stick to their programs and achieve their goals.

How Trainero Supports Supersets and Giant Sets

Many fitness apps fall short when it comes to supporting advanced training methods like supersets and giant sets, but Trainero makes it easy to include these techniques seamlessly. With intuitive features, you can create effective, structured programs that your clients can follow with confidence.

Here’s how Trainero helps:

First, you can easily link exercises by selecting consecutive movements in the workout editor and clicking the Superset Button. This action groups the exercises into a superset or giant set, and they are automatically color-coded, making them visually distinct and easy for clients to identify. This ensures clarity and reduces confusion during training sessions.

Second, Trainero allows you to switch between modes effortlessly. With just a click, you can toggle between superset and giant set structures. Whether you want to pair two exercises or combine three or more into a larger sequence, the flexibility makes it simple to adapt the program to your clients’ specific needs and goals.

Lastly, Trainero enables you to add custom instructions to each superset or giant set. This allows you to provide clear guidance for optimal execution. You can specify rest intervals, such as “Rest 60 seconds after completing the superset,” to ensure proper recovery. You can also include tempo cues, like “Perform the negative phase slowly for better control,” and technique tips, such as “Maintain a straight back during Romanian deadlifts.” These details ensure your clients understand exactly how to perform the exercises, improving both their results and confidence.

Superset Examples

1. Upper Body Push-Pull Superset

• Bench Press – 4 sets of 10 reps
• Barbell Rows – 4 sets of 10 reps

Instructions: Perform both exercises consecutively. Rest 90 seconds after each superset.

2. Lower Body Strength Superset

• Back Squats – 4 sets of 8 reps
• Romanian Deadlifts – 4 sets of 8 reps

Instructions: Use heavy weights to build strength. Rest 2 minutes between supersets.

3. Core Superset

• Plank with Shoulder Taps – 30 seconds
• Russian Twists – 20 reps per side

Instructions: Perform both exercises back-to-back. Rest 30 seconds between rounds.

4. Functional Fitness Superset

• Kettlebell Swings – 3 sets of 20 reps
• Box Jumps – 3 sets of 12 reps

Instructions: Perform explosively and rest 1 minute between supersets.

Giant Set Examples

1. Full-Body Giant Set

• Deadlift – 3 sets of 10 reps
• Push-Ups – 3 sets of 15 reps
• Burpees – 3 sets of 10 reps

Instructions: Complete all three exercises with no rest between them. Rest 90 seconds after each giant set.

2. Upper Body Giant Set

• Dumbbell Overhead Press – 3 sets of 12 reps
• Incline Dumbbell Bench Press – 3 sets of 12 reps
• Push-Ups – 3 sets to failure

Instructions: Rest 2 minutes after completing the set.

3. Lower Body Giant Set

• Leg Press – 4 sets of 10 reps
• Walking Lunges – 4 sets of 12 steps per leg
• Seated Calf Raises – 4 sets of 15 reps

Instructions: Rest 2 minutes after completing all three exercises.

4. Core Conditioning Giant Set

• Mountain Climbers – 30 seconds
• Hanging Leg Raises – 3 sets of 12 reps
• Side Planks – 30 seconds per side

Instructions: Rest 2 minutes after completing all three exercises.

Customizing for Client Needs

Supersets and giant sets are incredibly versatile, allowing you to customize them to meet the unique needs and fitness levels of your clients. For beginners, these methods can be adapted by using lighter weights, reducing the number of repetitions, and including longer rest periods to ensure proper recovery and technique. Advanced clients, on the other hand, can benefit from more challenging variations by adding additional exercises to giant sets, increasing the resistance used, and shortening rest intervals to maintain high intensity. For clients focused on weight loss, supersets and giant sets are particularly effective when emphasizing compound movements and higher repetitions with minimal rest, maximizing calorie burn and boosting metabolism. This flexibility makes these training methods suitable for a wide range of clients, ensuring they stay on track toward their specific fitness goals.

Conclusion

Supersets and giant sets are more than just time-saving techniques—they’re transformative tools that drive results, keep clients engaged, and make workouts more dynamic. With Trainero, you can easily integrate these methods into your programs, providing your clients with premium, effective training experiences.

Why wait? Start your free 14-day trial with Trainero today and unlock the full potential of supersets and giant sets for your clients!