6 Supersets Every Dad Should Be Doing This Summer

Dads — your strength isn't optional. It’s your responsibility.

Your family doesn’t need you shredded for Instagram.

They need you strong, capable, and energized for life.

That means training like it matters. No fluff. No wasted time. Just efficient, effective moves that get the job done.

In this post, I’m giving you 6 muscle-building supersets — one for each major muscle group — to plug straight into your current workout split. These aren't random pairings. They're deliberately designed for dads who want to maximize muscle in minimal time.

Let’s break it down.

🔥 Quad Superset

3 Rounds:

15 Sissy Squats

15 On-the-Toe Plie Squats

Why it works: This superset lights up the quads with a brutal mix of stretch, control, and constant tension. You’ll build front-of-leg size and strengthen the musculature around the knees — perfect for sprinting, squatting, and chasing kids uphill.

How to use: Plug this in at the beginning or end of your leg day. Bodyweight only, so no excuses.

💪 Back Superset

3 Rounds:

8–12 Tempo Pull-Ups (3 sec down)

12–15 Dumbbell Pullovers

Why it works: Tempo pull-ups build lats and control, while DB pullovers open up the chest and hit the back in a totally different plane. It’s the “width + depth” combo you didn’t know you needed.

How to use: Add this early in your back day for a high-impact start.

3 Rounds:

25 Ankle Weight Hamstring Curls (Each Leg)

8–12 Dumbbell Romanian Deadlifts

Why it works: You hit the shortened position with curls and the lengthened position with RDLs. That’s science-backed hypertrophy for your hamstrings.

How to use: Great mid-leg day superset or finish with this to burn out your posterior chain.

🧱 Chest Superset

3 Rounds:

8–12 DB Incline Flies

8–12 Heavier DB Incline Press

Why it works: Fly to pre-fatigue the pecs. Then press heavy for serious upper chest growth. You’ll fill out your T-shirts and push strength upward.

How to use: Insert this right after your main pressing movement for maximum muscle recruitment.

🏋️ Shoulder Superset

3 Rounds:

8–12 DB Lateral Raises

8–12 DB Bent Lateral Raises

Why it works: Lateral raises target the medial delt, and bent raises hit the rear. That’s the boulder-shoulder combo that rounds out your frame and improves posture.

How to use: Drop this at the end of push day or shoulder day. Keep rest short. Burnout mode.

💥 Biceps & Triceps Superset

3 Rounds:

8–12 DB Concentration Curls

12–15 Single-Arm Overhead Triceps Extensions

Why it works: This is the classic arm-day superset: focused bicep tension plus a deep stretch and contraction on the triceps. It's pump city, dad.

How to use: Add to the end of upper body day or as a quick-hit arm workout.

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🎥 Want to See These Supersets in Action?

Watch the full demo video now on the Ben Barker Fitness YouTube channel where I walk through all 6 supersets, explain form cues, and show you how to train like a man on a mission.

PS Don't miss my short review of the Major Fitness Hack Squat/ Leg Press Combo here.