5 Day Superset & Timed Set Muscle Building Workout

A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets.

WORKOUT SUMMARY
  • Main Goal

Build Muscle

  • Workout Type

Split

  • Training Level

Intermediate

  • Program Duration10 weeks
  • Days Per Week

5

  • Time Per Workout30-45 minutes
  • Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

Workout Description

This is a very unconventional, but highly effective muscle building system for those of you who prefer to train 5 days per week with great intensity. You will find no squats, bench press or deadlifts here. This workout is pieced together to show you what can be done without the big 3 lifts, and by using supersets.

Timed Exercises

You will begin each workout with a timed exercise. The point of a timed set is to do as many reps as possible within a 5 minute period of time. You may rest as often as you need to.

When you rest, rack or unload the weight and catch your breath. When you feel physically and mentally ready, start knocking out reps again, even if it’s only a few.

Add weight to the following movements when you the goal number of reps in 5 minutes:

  • Leg Press - 100 reps in 5 minutes
  • Incline Bench Press - 50 reps in 5 minutes
  • Barbell Rows - 50 reps in 5 minutes
  • Military Press - 50 reps in 5 minutes

Superset Pairings

For each superset pairing, rest about 2-3 minutes between sets.

5 Day Superset And Timed Set Muscle Building Workout

Here is the training split:

  • Monday - Legs
  • Tuesday - Chest, Forearms and Abs
  • Wednesday - Back and Traps
  • Thursday - Off
  • Friday - Shoulders and Abs
  • Saturday - Arms
  • Sunday - Off

Monday
Legs
Exercise Sets Reps
Leg Press 1 5 minutes

Superset - Goblet Squats 3 10
Superset - Leg Extensions 3 10

Superset - Walking Dumbbell Lunge 3 10
Superset - Hack Squats 3 10

Superset - Stiff Leg Deadlift 3 10
Superset - Leg Curls 3 10

Superset - Two Leg Dumbbell Calf Raise 3 15
Superset - Seated Calf Raise 3 15

Tuesday
Chest, Forearms and Abs
Exercise Sets Reps
Incline Bench Press 1 5 minutes

Superset - Dumbbell Bench Press 3 10
Superset - Dumbbell Flyes 3 10

Superset - Machine Chest Press 3 10
Superset - Pec Dec 3 10

Superset - EZ Bar Reverse Curls 3 10
Superset - Seated Reverse Dumbbell Wrist Curl 3 10

Superset - Cable Crunches 3 20
Superset - Plank 3 30 seconds

Wednesday
Back and Traps
Exercise Sets Reps
Barbell Row 1 5 minutes

Superset - Lat Pull Down 3 10
Superset - Machine Row 3 10

Superset - Two Arm Dumbbell Row 3 10
Superset - Stiff Arm Lat Pull Down 3 10

Superset - Seated Cable Rows 3 10
Superset - Rack Chin 3 10

Superset - Barbell Shrugs 3 10
Superset - Dumbbell Shrugs 3 10

Friday
Shoulders and Abs
Exercise Sets Reps
Military Press 1 5 minutes

Superset - Arnold Dumbbell Press 3 10
Superset - Dumbbell Side Lateral 3 10

Superset - Machine Overhead Press 3 10
Superset - Bent Over Reverse Flyes 3 10

Superset - Front Laterals 3 10
Superset - Upright Rows 3 10

Superset - Weighted Situps 3 20
Superset - Hanging Leg Raises 3 20

Saturday
Arms
Exercise Sets Reps
Superset - Bench Dips 3 10
Superset - Barbell Curls 3 10

Superset - Cable Tricep Extensions 3 10
Superset - Two Arm Dumbbell Preacher Curls 3 10

Superset - Close Grip Bench Press 3 10
Superset - Hammer Curls 3 10

Superset - Seated Two Arm Dumbbell Extension 3 10
Superset - Cable Curls 3 10