itSpray Fans sign up for future newsletters, deals & updates. Get promo code for 15% off entire order when you sign up


Build Lean Muscle with a Superset Routine

Struggling to create a consistent workout routine? Because I certainly was! You can build lean muscle and reach your goals with a superset routine and cardio. Long-time fitness instructor from the midwest, Lucy Otradovec, created a 4-day a week routine that takes around an hour at the gym. It includes 2 days of upper body workouts and 2 days of lower body workouts. If this awesome routine sounds like something you’re interested in, then keep reading!

Build Lean Muscle with a Superset Routine

Before you begin, remember that workout should begin and end with a 5-10 minute warm-up. You can use the rowing machine, walk on the treadmill or track, or even cool down on a stationary bike. The point of this is to warm your body up and cool it down gradually. After you complete all 3 supersets, do 20-30 minutes of cardio. Begin with weightlifting so you’ll have more energy to maintain proper form.

Within each superset, complete each workout 3 times and do 10-12 reps each time. For workouts where you use one arm or leg at a time, make sure to do 10-12 reps for each limb. You can also add an extra filler workout within a superset if you feel up to the challenge. For example, sometimes after a chest and back superset, I’ll do crunches or squats to give those upper body muscles a break.

Day 1: Legs and Glutes

For day 1, you will need a leg-press machine, dumbbells, a leg curl machine, and possibly a barbell. You will also need your body and motivation!

1st superset: Alternate leg presses with overhead dumbbell shoulder presses (3 sets, 10-12 reps).

leg press.    dumbbell shoulder press

2nd superset: Alternate hamstring curls (3 sets, 10-12 reps) with walking lunges (3 sets, 10 lunges on each leg).

hamstring curls    walking lunges

3rd superset: Alternate between staggered deadlifts (3 sets, 10 reps for each leg) and chicken wings (3 sets, 10-12 reps). For the staggered deadlifts, you can use either 2 dumbbells or a barbell.

  staggered deadlifts for supersetchicken wings for superset

Day 2: Biceps and Triceps

For day 2, you will need dumbbells, a cable machine, an assisted dip machine as well as a bench.

1st superset: Alternate between bicep curls and tricep kickbacks.

build lean muscle with a superset routinebuild lean muscle with a superset routine

2nd superset: Alternate hammer curls with tricep dips on the assisted dip machine. If your gym does not have one of these, you can perform regular tricep dips on the edge of a bench.

build lean muscle with a superset routinebuild lean muscle

3rd superset: Alternate cable curls and overhead cable tricep extensions.

superset routinebuild lean muscle with a superset routine

Day 3: Legs and Glutes (again)

For day 3 you will need dumbbells, a kettlebell, a cable machine, and a chair or bench.

1st superset: Alternate between single-leg Romanian deadlifts and kettlebell swings.

single-leg deadliftskettlebell swing

2nd superset: Alternate between bridge lifts and single-leg, cable donkey kicks.

build lean muscle with a superset routine


build lean muscleglute kickbacks







                                     3rd superset: Alternate between single-leg chair lunges and double leg raises.

build lean muscle with a superset routine

double leg raises

Day 4: Chest and Back

Finally, we’ve reached day 4! You will need dumbbells, a bench, a cable machine, and a lat-pulldown machine. Don’t forget your daily dose of motivation!

1st superset: Alternate between a chest press with dumbbells and one-arm rows.

build lean muscle with a superset routinesingle-arm rows


2nd superset: Alternate free-weight chest flys on a bench or Bosu ball with dumbbells and lat pulldowns.

chest flysbuild lean muscle with a superset routine


3rd superset: Alternate between push-ups and standing cable high rows.



build lean musclebuild lean muscle with a superset routine


Each week mix up the superset order! For example, on day one of week two, do superset three first, two second, and one last. Ultimately, this helps your body not to fall into a routine and get used to the workouts. It basically helps keeps your muscles on their toes.

A healthy lifestyle doesn’t only take place in the gym!

itSpray solutions help you live a healthy lifestyle outside of the gym on a daily basis. Visit our website for health tips, recipes, and more!