Superset Workout Plan — 40 Minute Full Body Workout At Home

This 40-minute full body workout at home is great for strength training and optimizes your time with a superset workout plan!
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Superset workouts allow you to get more volume into your workout in less time. You can strength train your whole body in 35-45min. You do this by pairing two exercises back-to-back without rest. In the workout guide below, this means you will complete exercise 1A and 1B back-to-back without resting. This video will teach you how to do supersets and show you how to do each exercise listed below. This is an easy and time-efficient home workout with minimal equipment. You can do this full body superset workout at home with only a pair of dumbbells or kettlebells.

How to Do Superset Workout
~40 Minute Full Body Strength Training Workout:

1A (4:02) Deadlift (4 sets x 8-10 reps)
1B (5:47) Squat Press (4 sets x 8-10 reps)

**Rest and Repeat exercises until you finish all of your sets**

2A (6:56) Front/Goblet Squat (3 sets x 8-12 reps)
2B (7:55) Y-T-W’s (3 sets x 8 reps)

3A (10:05) DB Bench/Push-up (4 sets x 8-10 reps)
3B (11:15) DB Row/Band Row (4 sets x 8-10 reps)

4A (13:13) Slow-Mo Farmer’s Walk (3 sets x failure)
4B (14:45) Bird Dog (3 sets x 10 reps per side)

5A (17:02) Standing DB Curl (3 sets x 10-15 reps)
5B (18:37) Close Grip Push-ups (3 sets x 10 reps)

4 Types of workouts you should be doing:
Classic Strength Training (this superset workout)
Metabolic Resistance Training (
High-Intensity Interval Training (
Mobility and Stretching (

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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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14 Responses

  1. Greg Bilser says:

    I love the rotation and change of these superset pairings – keeps the interest and excitement going throughout the whole routine and would certainly help with my motivation. Very thorough demonstrations and will try the slo-mo walk!

  2. Awesome video. Supersets are terrific for efficiency and effectiveness. It's great for conditioning the body quickly and losing body fat.

  3. Chris Temmer says:

    I can usually make it about 2 supersets in before I just get winded. I need to work on my cardio

  4. TheSullyLad says:

    What would you recommend for replacement exercises for a person with a hiatus hernia? Normally I did a lot of compound exercises (deadlifts, squats, bench press etc). Go diagnosed with a hiatus hernia and was told to avoid anything that put extra tension on my abdominal muscles. Any suggestions of what I do?

  5. wow mind blowing super informative workout routine , pairing exercises without rest is fresh and exciting , thoroughly enjoyed the large amount of combined various workouts designed in this workout ,

  6. Will Smiff says:

    Looks like a great workout plan, thanks for sharing.

  7. kar mel says:

    This is a really helpful workout plan. Thanks or sharing.

  8. so right with that glute medius , Athlean X jeff says same , weakest muscle of the body hes had jacked guys in gym who are in pain doin couple of medius exercises. It can cause terrible pain and can mask it tpo lower back, and will help with all ur lower workouts if u direct hit it couple times a week.

  9. Fal Ilv says:

    Oh man,! I really don't have enough time to go to the gym as much as I want to and have been looking for a good home workout exactly like this. What I love the most about your videos is you always take the time to go through the workouts and show the proper way to do them which I really appreciate. It's like a personal fitness coach for free! I can't thank you enough.

  10. Thomas Lucia says:

    Such a good looking, sexy man


  12. Bk says:

    Great content, looking forward to the other vids coming on the different types of workout programs. 💪👊

  13. Doing supersets is a game changer! Get double the effect in half the time!

  14. This is so helpful. Thank you 🙏🏻

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