5 Day Superset & Timed Set Muscle Building Workout
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 |