The Ultimate 30-Day Superset Workout To Lose Weight & Get Lean

Are you ready to rev up your fitness routine and dive into a month of powerful superset workouts? Whether you’re looking to shed some pounds, build lean muscle, or simply challenge yourself in new ways, this 30-day superset program for weight loss has you covered. Packed with strength circuits, cardio bursts, and essential rest days, it’s designed to push your limits and help you achieve the results you’ve been aiming for.

Each week, you’ll alternate between upper-body, lower-body, and full-body workouts that keep your muscles guessing and your heart pumping. You’ll also find some well-deserved rest days to let your body recover and grow stronger. And don’t worry, I’ve sprinkled in a variety of cardio and mobility sessions to keep things balanced and fun.

Lace up your sneakers, grab your gear, and get ready to crush this 30-day challenge! Whether you’re a seasoned gym-goer or just getting back into the groove, this superset workout plan is your ticket to a leaner, stronger you.

How to Progress from Week to Week

Progressing through this 30-day superset program is all about challenging your body in a smart and sustainable way. To ensure you’re getting the most out of each workout and continuing to see results, it’s important to make gradual adjustments as you move from one week to the next. Here’s how you can do that:

1. Increase Weight: As you get stronger, add more weight to your exercises. Aim to increase the load by 5-10% each week, but only if you can maintain proper form. If you’re easily completing all the reps, that’s a sign you’re ready to lift heavier.
2. Adjust Reps and Sets: In the first couple of weeks, you might start with the prescribed sets and reps. By week three or four, consider adding an extra set or a few more reps to each exercise. This will help increase your volume and further challenge your muscles.
3. Shorten Rest Periods: Another way to progress is to reduce the rest time between sets and supersets. Start with the recommended 60 seconds, and as you advance, try cutting it down to 45 or even 30 seconds. This will keep your heart rate up and increase the intensity of your workout.
4. Listen to Your Body: Progression is key, but it’s also important to pay attention to how your body feels. If you’re feeling overly fatigued or sore, don’t be afraid to take an extra rest day or scale back slightly. Remember, quality over quantity always wins.

By making these adjustments week by week, you’ll ensure continuous improvement and avoid hitting a plateau. Stay consistent and stay motivated.

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The Ultimate 30-Day Superset Workout

Supersets are the perfect way to pack a lot of work into less time, whether you’re at the gym or in your favorite workout spot. That’s why I love them—they maximize efficiency. And the best part? The following workouts are built around that same principle, designed to help you shed weight and get leaner over the next 30 days.

Simply repeat the workouts over the next four weeks, following the guidelines provided above. It’s that straightforward!

Day 1 Workout #1 Upper-body Push + Lower-body Pull

What you need: This upper push and lower pull superset workout combines strength exercises that target your upper and lower body while incorporating some core work. You’ll need a barbell, a pair of dumbbells, a bench, and a mat. Expect to complete this workout in about 45 minutes, depending on your rest periods.

The Routine:

Circuit A (Perform exercises A1, A2, and A3 as a circuit. Rest for 60 seconds between rounds. Complete 3 rounds.)

• A1. Barbell Deadlift (3 sets + 10 reps)
• A2. Dumbbell Incline Bench Press (3 sets + 12 reps)

Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• B1. Bench Hip Thrust (3 sets + 15 reps)
• B2. Seated Lateral Raise (3 sets + 12 reps)

Superset C (Perform exercises C1 and C2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• C1. V-Ups (3 sets + 15 reps)
• C2. Side Plank + Hip Dips (3 sets + 12 reps)

Directions:

• Circuit A: Perform exercises A1 and A2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Circuit B: Perform exercises B1 and B2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Circuit C: Perform exercises C1 and C2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.

1. Barbell Deadlift

How to do it:

1. Stand with your feet hip-width apart, with a loaded barbell in front of you.
2. Hinge at your hips, bend your knees slightly, and grip the barbell with both hands.
3. Keep your back flat and chest up as you lift the barbell by straightening your legs and hips.
4. Lower the barbell back to the floor with control, keeping your form tight throughout.

2. Dumbbell Incline Bench Press

How to do it:

1. Set an incline bench to about 30–45 degrees.
2. Lie back on the bench with a dumbbell in each hand, positioned just outside your shoulders.
3. Press the dumbbells up toward the ceiling, fully extending your arms.
4. Lower the weights back down to the starting position, keeping control throughout the movement.

3. Bench Hip Thrust

How to do it:

1. Sit on the ground with your upper back against a bench, knees bent, and feet flat on the floor.
2. Place a loaded barbell across your hips.
3. Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
4. Lower your hips back down with control.

4. Seated Lateral Raise

How to do it:

1. Sit on a bench with a dumbbell in each hand, arms by your sides.
2. Raise the dumbbells out to the sides until your arms are parallel to the floor.
3. Slowly lower the weights back to the starting position.

5. V-Ups

How to do it:

1. Lie on your back with your legs extended and arms straight overhead.
2. Simultaneously lift your legs and upper body to form a “V” shape, reaching your hands toward your feet.
3. Lower back down with control and repeat.

6. Side Plank + Hip Dips

How to do it:

1. Start in a side plank position with your elbow directly under your shoulder and your body in a straight line.
2. Lower your hips toward the ground and then lift them back up to the starting position.
3. Repeat for the prescribed number of reps before switching sides.

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Day 2 Workout #2 Lower-body Push + Upper-body Pull

What you need: This lower-body push and upper-body pull superset workout is designed to strengthen your legs and back while incorporating core stability work. You’ll need a barbell, a pair of dumbbells, a cable machine, and a bench. This workout will take about 45 minutes to complete, depending on your rest periods.

The Routine:

Superset A (Perform exercises A1 and A2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• A1. Barbell Reverse Lunge (3 sets + 10 reps per leg)
• A2. Single-arm Dumbbell Row (3 sets + 12 reps per arm)

Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• B1. Seated Leg Extension (3 sets + 15 reps)
• B2. Close-grip Seated Cable Row (3 sets + 12 reps)

Superset C (Perform exercises C1 and C2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• C1. Cable Pallof Press (3 sets + 12 reps per side)
• C2. Supermans (3 sets + 15 reps)

Directions:

• Superset A: Perform exercises A1 and A2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Superset B: Perform exercises B1 and B2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Superset C: Perform exercises C1 and C2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.

1. Barbell Reverse Lunge

How to do it:

1. Stand with your feet hip-width apart, holding a barbell across your upper back.
2. Step one leg back into a lunge position, bending both knees to 90 degrees.
3. Push through the front heel to return to standing. Repeat on the other leg.

2. Single-arm Dumbbell Row

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1. Place one knee and hand on a bench for support, holding a dumbbell in the other hand.
2. Pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
3. Lower the dumbbell back to the starting position with control.
4. Repeat on the other arm.

3. Seated Leg Extension

How to do it:

1. Sit on the leg extension machine with your legs under the padded lever and your knees bent at 90 degrees.
2. Extend your legs until they are straight, contracting your quadriceps at the top.
3. Slowly lower your legs back down to the starting position.

4. Close-grip Seated Cable Row

How to do it:

1. Sit on the cable row machine with your feet secured.
2. Grab the close-grip attachment with both hands.
3. Pull the handle toward your torso, keeping your elbows close to your body.
4. Slowly extend your arms back to the starting position.

5. Cable Pallof Press

How to do it:

1. Attach a handle to a cable machine at chest height and stand sideways to the machine.
2. Hold the handle with both hands and step away from the machine until there’s tension on the cable.
3. Press the handle straight out in front of you, resisting the rotational force.
4. Return to the starting position and repeat.

6. Supermans

How to do it:

1. Lie face down on a mat with your arms extended overhead and legs straight.
2. Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back.
3. Lower back down with control and repeat.

Day 3 Workout #3 Rest or Cardio HIIT Intervals + Mobility

1. Cardio:

1. Perform 20 minutes of HIIT on your choice of equipment (e.g., treadmill, bike, or rower).
2. Alternate 30 seconds of all-out effort with 90 seconds of active recovery.

2. Mobility:

1. Perform 20 minutes focusing on dynamic stretches and foam rolling.

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Day 4 Workout #4 Full Body Strength Circuit

What you need: This lower-body push and upper-body pull workout is designed to build strength and stability across your legs, back, and shoulders while engaging your core. You’ll need a barbell, a pair of dumbbells, and some space for the farmer’s carry. Plan to complete this workout in about 45 minutes, depending on your rest periods.

The Routine:

Superset A (Perform exercises A1 and A2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• A1. Barbell Front Squat (3 sets + 8 reps)
• A2. Chest-supported Dumbbell Row (3 sets + 12 reps)

Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• B1. Dumbbell Romanian Deadlift (3 sets + 8 reps)
• B2. Seated Dumbbell Shoulder Press (3 sets + 10 reps)

Finisher C (Perform exercise C1. Rest for 60 seconds between rounds. Complete 3 rounds.)

• C1. Farmer’s Carry (3 sets + 30 seconds)

Directions:

• Superset A: Perform exercises A1 and A2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Superset B: Perform exercises B1 and B2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Finisher C: Perform the farmer’s carry for 30 seconds. Rest for 60 seconds between rounds, and repeat 3 times.

1. Barbell Front Squat

How to do it:

1. Stand with your feet shoulder-width apart, holding a barbell across the front of your shoulders with your elbows high.
2. Squat down by bending your knees and hips, keeping your chest up and core engaged.
3. Push through your heels to return to the starting position.

2. Chest-supported Dumbbell Row

How to do it:

1. Lie face down on an incline bench with a dumbbell in each hand.
2. Pull the dumbbells toward your hips, squeezing your shoulder blades together at the top.
3. Lower the weights back down with control and repeat.

3. Dumbbell Romanian Deadlift

How to do it:

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at your hips, keeping your back flat, and lower the dumbbells toward the ground.
3. Squeeze your glutes and drive your hips forward to return to standing.

4. Seated Dumbbell Shoulder Press

How to do it:

1. Sit on a bench with your back supported, holding a dumbbell in each hand at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the weights back down with control to the starting position.

5. Farmer’s Carry

How to do it:

1. Grab a heavy dumbbell or kettlebell in each hand and stand tall with your shoulders back.
2. Walk forward in a straight line for 30 seconds, keeping your core tight and maintaining good posture.
3. Rest for 60 seconds and repeat.

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Day 5 Workout #5 Rest or Low-Intensity Cardio + Mobility

1. Cardio

1. Perform 30-40 minutes of steady-state cardio like walking, light jogging, or cycling at a comfortable pace.

2. Mobility

1. Complete 20 minutes of yoga or targeted stretching.

Day 6 Workout #6: Full Body Hypertrophy Circuit

What you need: This dynamic workout targets your full body, emphasizing explosive movements, strength, and core stability. You’ll need a kettlebell, a pair of dumbbells, a lat pulldown machine, and a mat. Expect to complete this workout in about 45 minutes, depending on your rest periods.

The Routine:

Superset A (Perform exercises A1 and A2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• A1. Kettlebell Swing (3 sets + 15 reps)
• A2. Alternating Dumbbell Bench Press (3 sets + 12 reps per arm)

Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.)

• B1. Dumbbell Walking Lunge (3 sets + 12 reps per leg)
• B2. Lat Pulldown (3 sets + 12 reps)

Finisher C (Perform exercise C1. Rest for 60 seconds between rounds. Complete 3 rounds.)

• C1. Plank with Shoulder Taps (3 sets + 15 taps per side)

Directions:

• Superset A: Perform exercises A1 and A2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Superset B: Perform exercises B1 and B2 as a superset for the listed number of reps. Rest for 60 seconds between rounds, and repeat the superset 3 times.
• Finisher C: Perform the plank with shoulder taps for 15 taps per side. Rest for 60 seconds between rounds, and repeat 3 times.

1. Kettlebell Swing

How to do it:

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of you.
2. Hinge at your hips and swing the kettlebell back between your legs.
3. Drive your hips forward to swing the kettlebell to chest height, keeping your arms straight.
4. Control the swing back down and repeat.

2. Alternating Dumbbell Bench Press

How to do it:

1. Lie on a flat bench, holding a dumbbell in each hand at chest level.
2. Press one dumbbell up while keeping the other arm stationary.
3. Lower the weight back down and alternate with the other arm.

3. Dumbbell Walking Lunge

How to do it:

1. Stand upright holding a dumbbell in each hand at your sides.
2. Step forward with one leg and lower your body into a lunge, keeping your front knee over your ankle.
3. Push off your front foot and step forward with the other leg, continuing the lunge pattern.

4. Lat Pulldown

How to do it:

1. Sit at the lat pulldown machine with your knees secured under the pad.
2. Grab the bar with a wide grip and pull it toward your chest, squeezing your shoulder blades together.
3. Slowly release the bar back to the starting position with control.

5. Plank with Shoulder Taps

How to do it:

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Lift one hand to tap the opposite shoulder while keeping your body as stable as possible.
3. Return your hand to the floor and alternate sides.

Day 7: Rest

Use this day to fully recover. Consider a gentle walk, some light stretching, or simply take it easy to prepare for the upcoming week.