I’m about to talk about a Brutal Superset Workout Using Barbell and Bodyweight Ladders for this week’s Thursday Throwdown.

I love a good superset workout.

What I love more is a good superset workout using LADDERS.

There’s nothing quite like hitting a solid barbell exercise paired up with your favorite bodyweight exercises.  Two great combinations for more strength and muscle!

For this week’s Thursday Throwdown, we actually have 2 parts…

Part 1 is a bodyweight barbell ladder using the Dip and Barbell Front Squats.  Two very powerful exercises….

Before I get to part II, I gotta talk about the love I have for dips!

I’ve been doing dips since way back in junior high because my dad said they were good to do and honestly, if you want to pack on more size to your chest, shoulders, and triceps, with one solid movement, hit up your dips!  I decided to add some chains for good measure!

As for front squats, I HATE ’em!  I have never enjoyed doing them as front squats are definitely one of my weaknesses!  I need to continue to train these weekly and really focus in on form and becoming more efficient.

Now, that’s the first super set workout of the Throwdown…

The second superset workout was with pull ups and barbell push presses, two more very effective movements for building strength and muscle!

For the pull ups, I went with a wide grip and added chains. I got up to around the last set of 10 and 12 before and I had to remove chains.

For the barbell push press, I used 155 lbs.  I was originally planning to go with 185 but that changed after I hit the first superset workout combination!

Now, the way this Throwdown works is by hitting ladder sets with the two paired superset workouts.  For a ladder set, what you do is start at 2 reps for one of the movements and 12 reps for the other movement.  After each round, you’ll either go UP by 2 reps or go down by 2 reps until you get all the way “down the ladder” or “up the ladder”.

Basically you’re going in reverse order with each movement.

Here’s Part I and II



So here’s what it looks like:

1A) Barbell Front Squat x 2, 4, 6, 8, 10, 12

1B) Dip x 12, 10, 8, 6, 4, 2

2A) Barbell Push Press x 12, 10, 8, 6, 4, 2

2B) Pull Up x 2, 4, 6, 8, 10, 12

For each superset workout ladder, you’re trying to finish as fast as possible!

  • Try to use the same amount of weight for the whole entire ladder.
  • Also feel free to add weight to the dips and pull ups via chains, weighted vest, or weight belt to add even more challenge!

Live Aggressive and Get Strong!

This is an extremely challenging Throwdown and one I really look forward to hearing your scores from!  Make sure to post up your RESULTS with each ladder superset workout in the comments!