Supersets & Dropsets

For more advanced training techniques, PT Tracker supports both supersets and dropsets as first-class features — not workarounds.

Supersets

A superset is two or more exercises performed back-to-back with minimal rest between them. You take your full rest period only after completing all exercises in the group.

Setting up a superset

1. In your workout, long-press on an exercise to select it.
2. Tap Group as Superset and choose which exercises to pair.
3. The grouped exercises appear together with a visual bracket connecting them.

Once grouped, completing a set on the first exercise immediately prompts you to move to the next exercise in the superset. The rest timer only starts after you complete the final exercise in the group.

Common superset pairings

• Antagonist pairs — Bench press + barbell row, bicep curls + tricep pushdowns. Working opposing muscles lets one group recover while the other works.
• Pre-exhaust — Leg extension + squat. Isolate the target muscle first, then hit it with a compound movement.
• Same muscle — Lateral raises + overhead press. Maximise time under tension for stubborn body parts.

Dropsets

A dropset involves completing a set, immediately reducing the weight, and continuing for more reps without rest. This extends the set beyond normal failure to increase training volume and metabolic stress.

Logging a dropset

1. Complete your working set at the prescribed weight and tap complete.
2. Tap Add Drop on the same set row.
3. Enter the reduced weight and the additional reps you completed.

You can add multiple drops to a single set. Each drop is tracked separately so your total volume is recorded accurately.

Typical weight reductions

• 20–30% per drop is a common starting point. For a 50 kg set, your first drop might be at 35–40 kg.
• Most lifters use 1–3 drops per set. Going beyond that yields diminishing returns.

Tips

• Supersets are excellent for saving time — you can get the same volume in roughly half the session length.
• Dropsets work best on machine and isolation exercises where you can change weight quickly and safely.
• Both techniques pair well with progressive overload — the app tracks your total volume including drops and supersetted sets.
• Review your workout history to see how supersets and dropsets affect your overall volume over time.