The Total Body Superset Complex Workout Plan

Training with intensity is key to success with this program...

By now, you’ve got to realize we feature a lot of workout plans on Share It Fitness.  We’ve had tons of success with our total body transformation plan, Total Body Blitz.  The Greatest Ab Workout in the World has also developed a legion of loyal followers.  The great thing is, combining or moving on to other plans is something we highly encourage here at Share It Fitness.  There isn’t ONE plan that will give you everything you need for the rest of your exercising life.  Once you’ve made it through one plan, start looking for another.

One of the great things about our plans is that we try them out on ourselves and our completely willing (I promise) guinea pigs, real-life clients before submitting to our online fans.  We see what works, what doesn’t, and in turn, you, our online readership only see the best and most effective fitness routines.  This is what Share It Fitness is about and this is why we’re different.  That said, it’s been some time since we come out with another plan…so hold on to your hats, because we’ve got something that is simply going to blow you away.

By now, we should be familiar with the idea of complex workouts.  Complex workouts are great for building muscle, burning fat, and making the most of your time in the gym.  I got to thinking though…what if we were to take the standard complex workout format and break it down into a more specific routine.  What if there were a way to create a hybrid split/complex routine that still managed to achieve massive amounts of fat burning power?  Well after a little trial and error, I’ve got something that turns everything else on its head; meet Superset Mini-Complexes.

Superset Mini-Complexes are for anyone looking to up their intensity in the gym, while maximizing their time, AND focusing more of their efforts on improving their physique through the development of lean muscle mass.

How They’re Performed

Similar to regular complexes, we perform a series of exercises one after another, with rest only after the completion of the final exercise.  However, instead of sequences featuring 5-8 exercises as normally found in a complex workout, we break things down into 3 exercise complexes, performed in superset format.  Similar to supersets, we perform exercises hitting differing muscle groups one after another.  However, to put a twist into things, we add a third exercise, which goes back to hitting the first muscle we targeted, thereby inducing extreme fatigue (and growth).  Additionally, the shortened rest times keep intensity and fatigue on the muscles through the roof.  An example exercise sequence in the Superset Mini-Complex workout would look like this:

  • 8-12 Incline Bench Press, supersetted with
  • 8-12 Incline Dumbbell Curls, supersetted with
  • 8-12 Incline Dumbbell Flys, rest 30 seconds, repeat entire sequence 2-3 more times.

One point of note, the weights used during these exercises sequences should be slightly lower than you are accustomed to.  To perform these exercises listed, especially with short rest times, it’s vital to use a weight that is doable.  Whatever weight you choose, you should be reaching failure on most (if not all) exercises by the third or fourth set.

Why They’re Awesome

This workout plan is great for a variety of reasons.  First and foremost, they allow you to hit your entire body effectively in a short period of time.  However, unlike regular complexes, you can really get in and hit your muscles to a greater degree.  Because of this, this workout routine is great for anyone who has trouble building muscle, or simply wants to continue improving their physique through muscle development.  Complexes are great in that they bump the heart rate while allowing you to hit your muscles, but to really get the muscle-building benefits of a serious weight training workout, you’ve got to attack the fibers and make the beg for mercy…which is exactly what Supersetted Mini-Complexes do.

For those concerned with the inclusion of fat burning benefits in a workout plan, rest assured the high-paced format of these workouts will get your heart rate pumping at and the sweat dripping.  The short rest period of 30 seconds is just enough to allow you to catch your breath, but not enough for your heart rate to completely drop down.  This is one of the bigger problems with a split schedule routine, i.e. chest/triceps one day, back/bi’s the next, etc.  How many times have you seen someone at your gym do a set of a particular exercise, put the weight down, the sit and rest for 60-90+ seconds?  This format is great for body builders or other individuals interested in large, yet not so functional, muscles…but for anyone else wanting to burn some fat and develop a lean, athletic physique…not so much.

This format is all about inducing serious fatigue, then backing off as not to over train the muscle.  Training in this manner allows you to shock your muscle fibers in a way they likely haven’t seen in quite a while, if ever.  Most people don’t train in this manner, so whenever someone new starts this plan, extreme soreness for the first week or so is expected.  That said, once past the soreness, all you have to look forward to are serious gains.

The Workout

Day 1 – Upper Body Focus

Mini-complex #1

  • 8-12 Bench Press, superset with
  • 8-12 Lateral Dumbbell Raises, superset with
  • 8-12 Dumbbell Flat Bench Flys
  • Rest 30 seconds, repeat 2-3 more times

Mini-complex #2

  • 8-12 Single Arm Dumbbell Rows, superset with
  • 10-15 Feet Elevated Push Ups, superset with
  • 8-12 Curl Presses
  • Rest 30 seconds, repeat 2-3 more times

Mini-complex #3

  • 8-12 Dumbbell Military Press
  • 8-12 Overhead Tricep Press, superset with
  • 8-12 Bent Over Rear Delt Dumbbell Flys
  • Rest 30 seconds, repeat 2-3 more times

Mini-complex #4

  • 8-12 Tricep Rope Pushdown, superset with
  • 8-12 Close Grip Lat Pulldown, superset with
  • Dips til failure
  • Rest 30 seconds, repeat 2-3 more times

Day 2 – Lower Body Focus

Mini-Complex #1

  • 8-12 Smith Machine Squats, superset with
  • 15-20 Smith Machine Calve Raises,  superset with
  • 8-10 Squat Jumps
  • Rest 30 seconds, repeat 2-3 more times

Mini-Complex #2

  • 8-12 Reverse Barbell Lunges,  superset with
  • 8-12 Barbell Bench Step Ups,  superset with
  • 8-12 Bulgarian Squats
  • Rest 30 seconds, repeat 2-3 more times

Mini-Complex #3

  • 12-15 Russian Lunges,  superset with
  • 25-30 Bodyweight Squats (get 90 degrees!), superset with
  • 8-12 Leg Press Machine
  • Rest 30 seconds, repeat 2-3 more times.

I’d recommend taking these two workouts and alternating between them so you are hitting your upper body muscles 2-3 times  a week (play around with what ratio works best for you) and your lower body 1-2 times a week.  In addition, I recommend some short HIIT cardio on off-days.  A full program with this routine would look like this…

  • Monday: Day 1 Superset Mini-Complex Workout
  • Tuesday: Day 2 Superset Mini-Complex Workout
  • Wednesday: REST
  • Thursday: 15-20 minutes HIIT Sprinting (:30 second sprint/1 minute jog)
  • Friday: Day 1 Superset Mini-Complex Workout
  • Saturday: Day 2 Superset Mini-Complex Workout
  • Sunday: 15-20 minutes of HIIT Sprinting/Cycling/your choice using a sprint/rest ration of 50% (as used on Thursdays workout)

Every body is different, if you need more weight training, feel free to mess around with my schedule and adjust accordingly.  Just be sure you are NOT over training.  If your muscles are still sore from a pervious workout, I would highly suggest you either train the opposite day or get in a little extra HIIT cardio.

The happy medium for our participants we tested this workout on have been about 2-3 days of upper body training with 1-2 days of lower body training.  Figure out what works best for your body then roll with it for 2-3 months.

Keeping Things Fresh

If you want to keep things fresh, feel free to mess around with the exercises to find different things to challenge yourself.  Head on over to our full site, and browse our exercise video library.  We’ve got hundreds of exercises demonstrated on video for you.  Just browse by body part and you’ll surely find things to supplement what I’ve listed above.

Additionally, and this is very important, make sure you are keeping track of the weights used in a journal, notebook, on your computer, etc.  Reference this often and continually make efforts to bump the weights.  One of the best ways to avoid plateau and keep making progress is by always looking to increase weights as your strength improves.  It’s impossible to improve your strength and physique if you’re using weights that are too easy or that your body has grown used to.  Don’t be afraid to push yourself.  It’ll likely take a bit of mental willpower to lift weights that are uncomfortable at first, but once you see you can make it through a full workout, the next time out will be that much easier.

Happy lifting to everyone, and as always, if you have any questions, please feel free to leave a comment below.

Like This Workout Routine?

…Then you’ll love everything we’ve got over at  We feature one of the largest full-length exercise video databases on the web in our OnDemand library.  Browse hundreds of group fitness classes and DVD-style workouts that you can stream on any phone, tablet, computer, or television.  All available at the touch of a button, and best of all, free for a little while longer.



18 thoughts on “The Total Body Superset Complex Workout Plan”

  1. Definitely adding this to the rotation. I’ve actually stayed about 80% consistent with the Total Body Blitz the past few weeks, just not able to go the full workout times. I’m still seeing results! Love your workouts.

      1. Sidenote: I saw my first obvious measurable increase in progress today—my box jump! I haven’t actually measured the box, but it’s the last one I can barely step up on without jumping [and I’m 5’3″]. It took a lot of effort to psych myself up to finally do it [2 sets of 12 just stepping up instead of jumping], afraid that I’d miss. It was so worth it when I finally went for it. I then cranked out another 8 sets of 12 [ala the Total Body Blitz week three day three] doing nothing but jumping. It was so, so, so great! Thank you!

  2. Why do a curl press and right after that start your next set with a military press? I love the work out but i am missing a real biceps killer.

    1. I wanted to go especially hard on the delts in this workout – seems to be a slow growing muscle for a lot of people.

      Between the curl and the bent over row, I felt the bicep was getting enough work – although if you want more bi’s and less delt’s, simply sub out the military press for a drag curl, preacher curl, or spider curls. Hope that helps!


      1. Thanks for replying. Tried this work out yesterday and it really killed me off. Must say that doing the curl presses was difficult even with relative light weight.

      2. It’s definitely a tough workout, no doubt about it. This is definitely something that can be toned down though; consider using lighter weights, subbing out an exercise or two for something else, or taking a little rest between supersets if needed.

        Either way, great job on getting through the workout, keep it up!!


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