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

Build Muscle
Split
Intermediate
5
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

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

 

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About The Author
Ian Coleman has written over 150 articles on muscle building and fat loss, and is recognized as one of the most knowledgeable muscle building trainers on the planet.

19 Comments+ Post Comment

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Posted Sat, 09/07/2013 - 16:02
D.R. Garcia
After the first set listed on each day, are those just the number of reps or minutes to continue?
Steven's picture
Posted Sun, 09/08/2013 - 12:52
Steven
Hi DR, That is not a rest period, no. 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.
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Posted Sun, 09/08/2013 - 13:20
Michael
Hitting it hard
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Posted Sun, 09/08/2013 - 13:53
Jay
Hi, What's the point/benefit of the first timed exercise ?
Steven's picture
Posted Sun, 09/08/2013 - 15:38
Steven
Just another method of creating time under tension, as well as pushing a muscle to it's limit with heavier weight, and not letting it fully recover.
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Posted Sun, 09/08/2013 - 16:32
Kyle
Hi, What exactly is a superset? And how does it differ from a normal set, muscle building wise?
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Posted Sun, 09/08/2013 - 18:44
Hakim
Are you suppose to do heavy weight during that 5 minute period, which would probably require rest. Or do you do lightweight and try to do reps for the full 5 minutes without resting?
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Posted Mon, 09/09/2013 - 00:55
Daniel
Kyle- a superset is when you do two exercises back to back with no rest in between. For example you will do your 1st set of goblet squats and immediately go into your 1st set of leg extensions. then you will take a rest period and then start the second set. the point of a superset is just another form of exhausting the muscle and activating as many muscle fibers as possible and is a very affective way of training anaerobic and aerobic muscle types. Hakim- you will want to go as heavy as you can to complete the reps in the time period. if you are not able to complete the reps in that time period, try reducing the weight. if you reach the rep goal in the time period, make a note of it for next time and increase the weight next time.
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Posted Mon, 09/09/2013 - 10:31
scott
Hop this works .
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Posted Thu, 09/12/2013 - 15:10
Kate
Hey there. How many weeks should I do this before moving onto something else? I've got a pretty decent base but now I'm looking for something different.
Steven's picture
Posted Thu, 09/12/2013 - 15:13
Steven
You can run it as long as you'd like. There is no urgent need to frequently change programs.
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Posted Mon, 09/16/2013 - 04:11
Ayush
Steve, Within the 5 minutes period do we have to perform the said number of reps or we can exceed if we want?
Steven's picture
Posted Fri, 09/20/2013 - 10:05
Steven
You can exceed them.
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Posted Tue, 09/24/2013 - 12:09
clark stillwell
What can I suppliment for the hack squats. My gym doesnt have that machine.
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Posted Tue, 10/01/2013 - 14:30
hanees
Stave, This programme can do everyone?
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Posted Fri, 10/04/2013 - 06:19
ishaan
Hii . Are we suppose to do main set each time and then superset like I will perform incline chest and then 2 supersets.i will do it for three times because their are 3 sets and then again incline chest and another supersets
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Posted Fri, 10/04/2013 - 13:38
Corey
Can I add some cardio to this program after each weightlifting session, if so, which would you suggest, HIIT or Low-Intensity?
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Posted Sat, 11/02/2013 - 23:30
giovanna
Could I split the leg day and do half of the arm day lifts and then add another leg day with the remaining arm lifts....ie squats with arms monday then deads with arms Thurs. Thanks
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Posted Sat, 11/02/2013 - 23:44
giovanna
Can I split leg day into two and add half of the arm day to the end of legs.....ie Monday squat and arms, Thurs deads and arms