Can a superset have 3 exercises?

Yes, a superset can include three exercises, and fitness pros usually refer to it as a tri-set. They are similar to supersets but add a third exercise to increase workload intensity, target more muscle groups, and maximize efficiency ( 2 ).

Which type of superset is best?

The best type of superset depends on your specific fitness goals. Different superset structures can target muscle growth (hypertrophy), fat loss, strength development, or endurance. For instance, an opposing muscle superset can help balance muscle definition and strength, and a same-muscle superset will improve muscle endurance and cardiovascular fitness ( 10 ).

How many reps for supersets?

The number of reps you need for your supersets depends on your goals. A lower number of reps with heavier weights will help increase strength, while a higher number of reps at lower weights will help with muscle endurance and cardiovascular activity ( 1 ).

Is it OK to combine push and pull days?

Yes, combining push and pull exercises in the same workout is perfectly fine. Doing so creates a type of superset popular with many fitness trainers. It helps you work on contrasting muscle groups, allowing one group to rest while the other works ( 2 ).