One of the many goals of The Lift League’s progression is to slowly introduce new training techniques at the right time, ensuring lifters develop properly without skipping fundamental steps. Supersets—where two exercises are performed back-to-back with minimal rest—are effective for increasing intensity, saving time, and building muscle endurance. However, they require a level of training experience and workload capacity that most beginners don’t yet have.
By Block 11, lifters have developed the strength, control, and work capacity necessary to integrate supersets into their workouts effectively. To ease users into this new training method, The Super Split introduces just two supersets per week, keeping things simple and manageable.
Supersets in The Super Split
Monday: Lateral Delt Raises + Forward Delt Raises
This superset targets the same muscle group—the shoulders. By hitting the lateral and front delts in succession, lifters push these muscles toward complete exhaustion, creating a high degree of muscular fatigue without needing excessive weight. It’s a perfect beginner-friendly introduction to supersets because both exercises are light and easy to control.
Wednesday: Incline DB Curls + Incline Neutral-Grip DB Presses
This pairing introduces a new type of superset—one that works opposing muscle groups (biceps and chest). The incline bench remains in the same position for both exercises, keeping transitions smooth and efficient while allowing lifters to experience a different kind of supersetting effect. Because one exercise involves pulling (curls) and the other pushing (presses), lifters can move through both exercises without losing strength or sacrificing quality of movement.
The Super Split: More Than Just Supersets
While these two supersets are the first structured introduction to the method, The Super Split is much more than just a superset-focused program. It’s an intuitive body split training block that breaks away from conventional bodybuilding splits. The structure balances muscle groups in a way that promotes athletic performance, functional strength, and hypertrophy, rather than just following traditional chest/back or push/pull structures.
By the time lifters complete The Super Split, they’ll be prepared for even more advanced training strategies in Block 12 and beyond. Whether you’re a newcomer to supersets or an experienced lifter refining your approach, Block 11 is the perfect stepping stone into more complex and efficient training styles.
If you’re running The Super Split now, focus on mastering these two supersets first before adding intensity. As always, log your lifts and progressively overload them based on how your body responds!
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