40-Minute Superset Full Body Workout for Maximum Results

A 40-minute superset full body workout is one of the most time-efficient ways to build lean muscle, burn calories, and get a high-intensity training session without spending hours at the gym. Superset training pairs two exercises back-to-back with little to no rest, forcing your muscles to work harder while keeping your heart rate elevated. For men who want maximum results in minimal time, supersets deliver an elite combination of strength, conditioning, mobility, and muscle definition.

This guide provides the best 40-minute full body superset workout, backed by training science and structured to hit every major muscle group. Whether your goal is muscle growth, fat loss, athletic performance, or a complete recomposition, this routine offers the perfect blend of intensity and efficiency.

Why Full Body Superset Workout Training Works So Well

Superset training is not just a “shortcut workout”—it’s a strategic method used by athletes, bodybuilders, and strength coaches to increase volume, metabolic stress, and muscular fatigue without extending training time. By pairing exercises together, you turn a standard workout into a metabolic powerhouse.

1. Increased Time Under Tension

Supersets extend the working time of your muscles without extending your total workout. This creates more mechanical tension, a key driver of muscle growth.

2. Higher Caloric Burn

Performing exercises back-to-back elevates your heart rate, turning strength training into a calorie-burning conditioning session. This is ideal for men aiming to get leaner while maintaining size.

3. Efficient and Time-Saving

With only 40 minutes to train, supersets allow you to maximize your training density. You get more work done in less time, making it perfect for busy schedules.

4. Improves Strength & Endurance

Supersets challenge both your anaerobic and aerobic systems simultaneously. Over time, this improves your ability to perform higher volumes of work, boosting overall athletic performance.

5. Full Body Engagement

The best 40-minute full body superset workout is designed to hit every major muscle group, helping create balanced strength, better mobility, and symmetrical muscle gains.

How This 40-Minute Superset Workout Is Structured

This full body routine is designed to challenge your upper body, lower body, core, and conditioning. The workout is divided into five superset blocks, each targeting a specific movement pattern:

1. Upper Body Push Superset
2. Upper Body Pull Superset
3. Lower Body Strength Superset
4. Legs & Glutes Power Superset
5. Core + Conditioning Finisher Superset

Each block includes:

• 2 paired exercises
• 45–60 seconds per movement
• Minimal rest between exercises
• 90–120 seconds rest between supersets

This ensures you maintain intensity while allowing enough recovery to maintain quality reps.

Warm-Up: (3–5 Minutes)

Before you begin the workout, complete this dynamic prep to activate the muscles you’ll use in training.

Warm-Up Focus

• 30 seconds Jumping jacks
• 30 seconds High knees
• 30 seconds Arm circles (wide range)
• 30 seconds Bodyweight squats
• 30 seconds Hip openers
• 30 seconds Walkout + push-up
• 1 minute Light dumbbell rows and overhead presses

This warms the joints, increases circulation, and primes your nervous system for heavier lifts.

40-Minute Full Body Superset Workout

Superset 1: Upper Body Push (Chest, Shoulders, Triceps)

1A. Dumbbell Bench Press or Push-Ups Full Body Superset Workout

A foundational pushing movement that targets the chest, anterior delts, and triceps.

How to perform:

• Keep feet planted
• Lower slowly with elbows at a 45-degree angle
• Press explosively to the top

Reps: 12–15 (or 45 seconds)

1B. Dumbbell Shoulder Press Full Body Superset Workout

Immediately move into a seated or standing shoulder press to blast your anterior and medial delts.

Reps: 10–12 (or 45 seconds)

Rest: 90 seconds before repeating
Sets: 3 total supersets

Why this works: Combining a chest press with a shoulder press produces high metabolic fatigue, fully exhausting the push muscles for maximum growth.

Superset 2: Upper Body Pull (Back, Biceps, Rear Delts)

2A. Bent Over Dumbbell Rows Full Body Superset Workout

This movement activates the upper back, lats, and rear delts while building thickness and strength.

Reps: 12–15

2B. Hammer Curls or Alternating Dumbbell Curls

The perfect pair to rows—this curls variation targets the brachialis, building arm width and strength.

Reps: 12–15

Rest: 90 seconds
Sets: 3

Why it works: Pairing rows with curls provides a complete back and biceps pump while increasing your heart rate for conditioning.

Superset 3: Lower Body Strength (Quads, Glutes, Hamstrings)

3A. Goblet Squats

Squats are the foundation of all great leg workouts. Using a dumbbell in goblet position improves posture and core stability.

Reps: 12–15

3B. Romanian Deadlifts (RDLs) Full Body Superset Workout

RDLs stretch and strengthen the posterior chain, building dense hamstrings and powerful glutes.

Reps: 12–15

Rest: 120 seconds
Sets: 3

Why this works: The squat hits the quads while the RDL targets the hamstrings, giving you balanced lower body muscle development.

Superset 4: Glutes & Legs Power (Explosive + Strength)

4A. Dumbbell Reverse Lunges

A stability-based movement that hits quads, glutes, and hamstrings at once.

Reps: 10–12 each leg

4B. Dumbbell Deadlift to Shrug Full Body Superset Workout

A compound strength movement that works the glutes, traps, back, and grip.

Reps: 12–15

Rest: 90–120 seconds
Sets: 2–3

Why it works: This power combo boosts lower body development and adds a full back and trap stimulus for upper body balance.

Superset 5: Core + Conditioning Finisher

5A. Plank Shoulder Taps

Targets core stability, obliques, shoulders, and anti-rotation strength.

Reps: 45 seconds

5B. Mountain Climbers Full Body Superset Workout

High-intensity conditioning that burns calories and engages your entire core.

Reps: 45–60 seconds

Rest: 60–90 seconds
Sets: 2–3

Why this works: This finisher elevates your heart rate, helps burn stubborn fat, and strengthens your abs to complete your full body routine.

Cool Down (2–3 Minutes)

Don’t skip recovery. After a high-intensity workout, cooling down helps lower your heart rate and improves flexibility.

Cool Down Routine

• Seated forward fold – 30 seconds
• Chest stretch – 30 seconds
• Hip flexor stretch – 30 seconds
• Child’s pose – 30 seconds
• Deep breathing – 1 minute

This helps reduce soreness and tension while jumpstarting recovery.

Training Tips for Maximum Full Body Superset Workout Results

To get the most out of this 40-minute full body superset workout, follow these science-based training principles:

1. Choose the Right Weight

Select dumbbells that challenge you but allow proper form.
The last 2–3 reps should feel difficult but controlled.

2. Keep Rest Periods Tight

Superset training only works if rest is minimal.
Use a timer to ensure consistency.

3. Control Every Rep

Slow eccentrics (lowering the weight) stimulate more muscle growth.

4. Focus on Full Range of Motion

This ensures maximum tension and improves flexibility and mobility.

5. Track Your Progress

Increase loads gradually each week to ensure progressive overload.

Who Is This Full Body Superset Workout Perfect For

This 40-minute superset full body workout is ideal for:

• Busy men with limited time
• Men who want to build lean muscle fast
• Those aiming to burn fat while lifting
• Beginners to advanced lifters
• Men training at home or in the gym

It works for all skill levels because the workout scales easily with heavier weights, longer sets, or additional rounds.

Benefits of a 40-Minute Full Body Superset Workout Routine

This routine delivers several major training benefits:

1. Rapid Fat Burning

Short rest periods keep your heart rate elevated, turning the workout into a metabolic furnace.

2. Total Body Muscle Activation

Every major muscle group is trained, creating balanced strength and symmetry.

3. Strength + Conditioning in One Session

You build muscle while simultaneously improving endurance.

4. Increased Training Volume

Supersets double your workload without doubling your time.

5. Flexible for Home or Gym

All you need is dumbbells or even bodyweight options.

Sample Full Body Superset Workout Weekly Training Schedule

For best results, perform this routine 2–4 times per week, alternating with other training days such as:

• Day 1: Full Body Superset Workout
• Day 2: Cardio or HIIT
• Day 3: Back & Biceps
• Day 4: Full Body Superset Workout
• Day 5: Chest, Shoulders & Triceps
• Day 6: Legs & Glutes
• Day 7: Rest or Active Recovery

This provides frequency, intensity, and total weekly volume ideal for building lean mass.

Build a Stronger, Leaner, More Athletic Body With 40 Minutes Full Body Superset Workout

A full body superset workout is one of the most effective training structures for men who want to get fit fast, sculpt muscle, and burn calories in a short window. This 40-minute superset routine is efficient, intense, and powerful—perfect for building strength and conditioning while maximizing training time. Whether you train at home or in the gym, this program helps you build a physique that is lean, strong, and athletic without unnecessary complexity.

If you stay consistent, focus on progressive overload, and push your intensity each session, this workout can transform your body in as little as 4–6 weeks.