What is this?
Supersets, trisets, and giant sets are training techniques where multiple exercises are performed back-to-back with minimal or no rest between them. In the Workout Builder, you can group exercises together to indicate they should be performed as a combined unit.
- Superset: 2 exercises performed back-to-back without rest.
- Triset: 3 exercises performed consecutively without rest.
- Giant Set: 4 or more exercises performed in sequence without rest.
Why is it useful?
These groupings help you design time-efficient, high-intensity workouts. Supersets are commonly used to pair opposing muscle groups (e.g., biceps and triceps) or to increase training density. Trisets and giant sets push this further, making them ideal for hypertrophy or conditioning phases. Grouping exercises in the builder ensures your client sees them as a connected block in the mobile app, with clear instructions on the intended flow.
Step-by-Step Guide
Creating a Superset
- Open the Workout Builder and make sure the exercises you want to group are already added to the workout.
- Select the first exercise by clicking its checkbox or selection handle.
- Hold Shift or use multi-select to also select the second exercise.
- Click the Group as Superset option that appears in the toolbar or context menu.
- The exercises are now visually grouped together with a bracket or border indicating they form a superset.
[Screenshot: Two exercises grouped as a superset with visual bracket]
Creating a Triset or Giant Set
- Follow the same selection process, but select 3 exercises for a triset or 4+ exercises for a giant set.
- Use the group action to combine them. The builder automatically labels the group based on the number of exercises: Superset (2), Triset (3), or Giant Set (4+).
[Screenshot: Four exercises grouped as a giant set]
Ungrouping Exercises
- Click on the grouped section header or select the group.
- Click the Ungroup option from the context menu or toolbar.
- The exercises return to being standalone entries in the workout.
Setting Rest Between Groups
After grouping, you can configure a rest period that applies after the entire superset, triset, or giant set is completed. This rest is separate from any rest between individual exercises within the group (which is typically zero).
- Locate the rest field on the group header.
- Enter the desired rest time (e.g., 90 seconds).
Things to Note
- Within a superset, rest between exercises is assumed to be zero or minimal. The rest period you configure applies after completing all exercises in the group.
- You can drag and drop exercises within a group to reorder them.
- Each exercise in the group maintains its own sets, reps, and weight configuration.
- Clients see the grouped exercises as a single block in the mobile app, making it clear they should perform them consecutively.
- You can add or remove exercises from an existing group after creation.
FAQs
Can I nest a superset inside a section like EMOM or Circuit? Yes. Supersets can exist inside workout sections. The section format governs the overall timing, while the superset governs exercise order within it.
Do all exercises in a superset need the same number of sets? No. Each exercise can have a different number of sets, though it is common practice to keep them consistent.
Can clients skip one exercise in a superset? Clients can log each exercise independently in the app. They can skip or modify individual exercises even within a group.
What is the difference between a superset and a circuit? A superset is typically 2 exercises for a set number of sets. A circuit involves multiple exercises performed for rounds, often with a time or round-based structure. Use the Circuit section type for round-based formats.