- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download 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.
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.
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
|Quads and Back|
|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|
|Chest and Shoulders|
|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|
|Deadlifts, Hamstrings, Traps and Calves|
|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|
|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|
Can I do some cardio training on rest days like boxing and running? And just eat more
Give yourself at least one complete day of rest. As long as you do that, feel free to do the cardio.
for what exercise i can change both hack squats?
Training in a gym or at home, Jose?
Training in a gym or at home, Jose?
its ok got was just thinking to hard lol
could someone explain to a beginner what the 5 minute set means
Do you complete the three sets before moving to the next exercise?
ex.Superset - Squats 3 10
Superset - Leg Extensions 3 15
Do you do 1 set of squats then 1 set of leg extensions?
Or complete the sets of squats then move to to leg extensions?
Nope, you don't. First you do one set of squats and right after that 1 set of leg extensions. Do that again and again then move on to the next superset.
I like all programs love it keep doing :)
Would you recommend doing abs and/or cardio on Wednesday, or a little bit on each MT/ThF?
Do You Move Up In Weight Or stay the Same?
hi I am think to skip super set but i dont know which weight should i use. For example should I use my weights like, leg press 30kg then squat 40kg leg extension 30kg... or I should use max weight which i can lift?
For the Supersets, do you want to do all 3 sets one after the other, or do one set of each exercise, and repeat twice?
You rest and recover in between each superset pairing.
my chest and trysep and packs week so plese soletion
Should you do cardio on the wednesday
On these Supersets do you move Up in weignt?
I dont know about you but my gym gets busy to the point that if I walk away from a machiine it will get taken. I love these workouts that dont realize its almost impossible to supetset different machines in crowded gyms where the machines are located on other sides of the gym also. =)
We make a wide variety of workouts for a wide variety of circumstances.