4 Day Superset & Timed Set Muscle Building Workout
This is a 4 day variation of the superset and timed set workout series. Please check out the 5 day split variation here.
Training days will be intense, fast-paced and challenging. Because of the dimished downtime, you will feel more engaged. In addition, the supersets will keep your heart racing and your muscles pumped.
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
- Bench Press - 50 reps in 5 minutes
- Deadlift - 15 single reps in 5 minutes. You perform one rep at a time, release the bar, and rest until you feel physically and mentally ready for the next rep. If your form deterioriates, stop the set.
Superset Pairings
For each superset pairing, rest about 2-3 minutes between sets.
4 Day Superset And Timed Set Muscle Building Workout
Here is the training split:
- Monday - Quads and Back
- Tuesday - Chest and Shoulders
- Wednesday - Off
- Thursday - Deadlifts, Hamstrings, Traps and Calves
- Friday - Arms
- Saturday - Off
- Sunday - Off
| Monday | ||
|---|---|---|
| Quads and Back | ||
| Exercise | Sets | Reps |
| Leg Press | 1 | 5 minutes |
| Superset - Squats | 3 | 10 |
| Superset - Leg Extensions | 3 | 15 |
| Superset - Hack Squats | 3 | 10 |
| Superset - Dumbbell Lunge | 3 | 10 |
| Superset - Barbell Row | 3 | 10 |
| Superset - Pull Ups | 3 | 10 |
| Superset - Machine Row | 3 | 15 |
| Superset - Seated Cable Row | 3 | 15 |
| Tuesday | ||
|---|---|---|
| Chest and Shoulders | ||
| Exercise | Sets | Reps |
| Bench Press | 1 | 5 minutes |
| Superset - Incline Dumbbell Bench Press | 3 | 10 |
| Superset - Cable Crossovers | 3 | 10 |
| Superset - Smith Machine Bench Press | 3 | 10 |
| Superset - Pec Dec | 3 | 15 |
| Superset - Military Press | 3 | 10 |
| Superset - Side Lateral Raise | 3 | 15 |
| Superset - Smith Machine Overhead Press | 3 | 10 |
| Superset - Bent Over Rear Laterals | 3 | 15 |
| Thursday | ||
|---|---|---|
| Deadlifts, Hamstrings, Traps and Calves | ||
| Exercise | Sets | Reps |
| Deadlift | 1 | 5 minutes |
| Superset - Reverse Hack Squats | 3 | 10 |
| Superset - Leg Curls | 3 | 15 |
| Superset - Dumbbell Stiff Leg Deadlift | 3 | 10 |
| Superset - Good Mornings | 3 | 10 |
| Superset - Barbell Shrugs | 3 | 10 |
| Superset - Dumbbell Shrugs | 3 | 10 |
| Superset - Seated Calf Raise | 3 | 15 |
| Superset - Leg Press Calf Raise | 3 | 15 |
| Friday | ||
|---|---|---|
| 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 |