~25 min
Three exercises performed sequentially with no rest between them, followed by a rest period before repeating the sequence.
How it works
Perform exercise A, then B, then C back-to-back with zero rest, then rest 90-150s before repeating the full triplet for the prescribed number of rounds. Often built around a single body part or movement pattern for a concentrated pump, or mixed patterns for full-body density work.
Pros
- Very time-efficient
- High metabolic stress/pump for hypertrophy
- Good density-building tool
- Can combine strength, accessory, and core work in one block
Cons
- High fatigue accumulation reduces load on later exercises
- Technical lifts suffer under this fatigue
- Requires three stations set up in advance
Best for
HypertrophyBodybuilding-style trainingTime-efficient full-body sessions
Examples
- A: Push-up x15, B: KB Row x12, C: Plank x30s, rest 2 min, x4 rounds
- A: Goblet Squat x12, B: Walking Lunge x10/side, C: Wall Sit x30s
Notes
A natural extension of the superset — sometimes called a 'giant set' when 4+ exercises are chained (see Circuits below for that structure).