~25 min
Two exercises (labeled A1 and A2) performed back-to-back with no rest in between, followed by a rest period before repeating the pair.
How it works
Perform A1 for its prescribed reps, immediately transition to A2 with no rest, then rest for the prescribed period (60-120s). Repeat the A1-A2 pair for the target number of rounds. Pairs are often antagonist muscle groups (e.g. bench press + row) or unrelated body parts to preserve quality on both.
Pros
- Time-efficient — cuts total session length
- Can pair antagonist muscles for balanced development
- Increases density/volume in less time
- Keeps heart rate elevated for a conditioning effect
Cons
- Fatigue from A1 can reduce performance on A2
- Not ideal when both lifts require max effort/skill
- Requires two pieces of equipment/space simultaneously
Best for
HypertrophyTime-efficient trainingBalanced push/pull programming
Examples
- A1: DB Bench Press x10, A2: Bent-Over Row x10, rest 90s, x4 rounds
- A1: Goblet Squat x12, A2: Romanian Deadlift x12, rest 60s, x4
Notes
Also called 'antagonist supersets' when pairing opposing muscle groups; 'compound supersets' when pairing same muscle group for extra volume/burn.