Triset Training Explained: More Gains, Less Time

Trisets are a training method whereby you perform 3 exercises back-to-back with no rest in-between. These exercises can target the same muscle group, but also, you can perform a triset that targets different muscle groups.

This method is similar to the superset training method, except you’re performing 3 exercises back-to-back and not 2 as is required by the superset approach.

Triset training is most suitable for intermediate and advanced lifters who want to maximise their muscle building potential while spending less overall time in the gym.

In this article we will go into the details of what trisets are, the benefits for muscle growth, strength, and fat loss. Triset strategies, best exercises to use, some triset examples and how to start if you’re using trisets for the first time.

Triseet Training Contents

What Are Trisets in Weightlifting?

The Benefits of Trisets for Muscle Growth, Strength and Fat Loss

Triset Strategies: How to Structure Them Effectively

Best Exercises for Trisets

Tips for Beginners Trying Trisets for the First Time

Are Trisets Right For You?

Other Rep/Set Methods

What Are Trisets in Weightlifting?

As mentioned above, trisets are a training method whereby you perform 3 exercises back-to-back with little to no rest in-between. They’re a step up from supersets, adding even more intensity, efficiency and muscle building potential to your routine.

Some lifters prefer to use a triset that targets the same muscle group, this is an excellent approach to increasing the muscles time under tension resulting in hypertrophy.

However, it’s also possible to perform a triset of exercises that target different muscle groups, this is more suitable for overall fat loss and conditioning.

How you build your trisets is entirely up to you, though we recommend that you use both methods, not necessarily in the same workout, but overall in your workout strategy.

The Benefits of Trisets for Muscle Growth, Strength and Fat Loss

Trisets can help you to build more muscle and strength, while also supporting long term, sustainable fat loss. This is true of most lifting methods, what separates trisets from the rest is the level of intensity in the actual set.

Other benefits include:

Muscle Growth (Hypertrophy)

Increased Time Under Tension: Trisets extend the duration your muscles are under tension, which is a contributing factor in muscle growth.

Volume Boost: By performing 3 exercises in a row, you increase the total training volume, a key factor in hypertrophy.

Mixed Stimulus: Combining different exercises targets the muscle from multiple angles, leading to more balanced development. It can also help you to identify and correct imbalances or neglected areas. This applies only to trisets that target the same muscle group.

Strength

Focus on Specific Muscle Groups: Trisets allow you to overload a specific muscle group with a variety of exercises, improving strength in a laser focused area.

Strength-Endurance: The reduced rest periods challenge your muscles’ endurance, which can maximise strength.

Compound Movements: Including heavy compound exercises in a triset improves overall strength by recruiting multiple muscle groups.

Fat Loss

Increased Calorie Burn: The high intensity and minimal rest periods elevate your heart rate, leading to greater calorie expenditure during and after the workout.

Efficiency: Trisets allow you to do more work in less time, making them great for those with busy schedules who want to build muscle and burn fat.

Metabolic Stress: The short rest and continuous effort create a high metabolic demand, supporting fat loss while preserving lean muscle.

Triset Strategies: How to Structure Them Effectively

Remember, you have 2 options, you can either create a triset that targets the same muscle groups, or different muscle groups, see some examples for both options below.

Targeting the Same Muscle Group:

Bench Press → Decline Press-Ups → Dumbbell Chest Fly

Targeting Different Muscle Groups:

Squats → Single Leg Romanian Deadlift → Military Press

Best Exercises for Trisets

There aren’t really any hard and fast rules about this, there are some sensible options, i.e. exercises that you can perform either in the same space or within close proximity, because you don’t want to be walking across the gym floor to do your triset.

Also, try to choose exercises that don’t require much setup.

The goal is to perform the 3 exercises with no rest in-between, so no wasting time going somewhere else to complete the set, or having to faff around setting things up. Position yourself around the already set up equipment you need and start.

Here are some more examples you can use, even if just for inspiration

Back

T-Bar Row → Gorilla Rows → Bent Over Row

Chest

Bench Press → Incline Bench Press → Decline Bench Press

Legs

Squat → Lunges → Single Leg Romanian Deadlift

Full Body/Mixed Muscle Groups

Deadlift → Overhead Press → Kettlebell Swing

Or…

Lunges → Dumbbell Sumo Squat → Triceps Dips

Looking for more inspiration?

The above are just examples, you can create your own trisets by combining any 3 exercises of your choice.

If you’d like more exercise inspiration, check out our free exercise database here.

Alternatively, if you prefer to get full workouts, check out our workout plans here.

Tips for Beginners Trying Trisets for the First Time

Start Light: You may not fatigue on the first round, but by the time you’re on your second or third triset, you might find that you’re struggling to get through it, which in turn will compromise your form—that’s not good! Start light and gradually add weight.

Rest Between Trisets: While you can’t take a rest in-between your triset exercises, you can take a slightly longer rest time once the triset is complete and before you go into the next one.

Use Exercises You Know Well: Now is not the time to try new exercises, use exercises you’re already familiar with and learn new exercises when you are doing straight sets.

Are Trisets Right For You?

Trisets are more appropriate for experienced lifters. They’re ideal to bring in at a time when you’re looking to boost your muscle and strength building potential, as well as save time. You can tailor them to your goals, and enjoy the benefits of this efficient workout method as often as you like.

Other Rep/Set Methods

There are other rep set methods, some we have already written about, others we haven’t written about yet. We will update this page with the respective linked articles as and when they are produced. For info these are:

Pyramid Sets

Drop Sets

Supersets

Giant Sets

Negative Sets

Pause Sets