5 Day Superset & Timed Set Muscle Building Workout

Ian Coleman
Written By: Ian Coleman
September 4th, 2013
Updated: September 4th, 2019
230.5K Reads
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
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

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
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
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
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
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
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
Posted on: Tue, 08/29/2023 - 10:29

Thanks again Roger !

Posted on: Mon, 08/28/2023 - 20:42

Ok, if your gym doesn’t carry a Pec Dec machine and or a chest press machine, what exercises are a good replacement for them ? Thanks !

M&S Team Badge
Posted on: Tue, 08/29/2023 - 06:56

If you have bands, then band versions can be a good alternative. You could also do pushups with the band wrapped around you and an end in each hand. If those aren't options, simply do dumbbell flyes and presses.

Posted on: Fri, 08/25/2023 - 08:44

What about exercise selection ? I can’t do some of those exercises because my gym doesn’t carry some of the machines. Do I cross them out from the original training program ? How do I replace or substitute them ! Thanks in advance!

M&S Team Badge
Posted on: Mon, 08/28/2023 - 09:08

Check out our Exercises section to find replacement movements for those you can't do. If you have trouble finding replacements for any of them, let me know which ones you can't do, and I'll do my best to offer suggestions.

Posted on: Wed, 08/23/2023 - 05:00

Hi. Completed 3 other programes from this site and happy with the results. Looking to give this one a go. So as I read it, super sets are done one straight after the first one. A1 then A2 then rest for 2 - 3 mins. Is this correct?

M&S Team Badge
Posted on: Thu, 08/24/2023 - 21:57

Exactly, Andrew. We appreciate you being a part of the M&S community. Share the results with this one after you finish.

Posted on: Tue, 02/14/2023 - 19:14

Ian what about weight selection for the timed exercises and the supersets ?

M&S Team Badge
Posted on: Sat, 02/25/2023 - 14:26

Lou, if Ian sees this, he can certainly reply, but I would suggest using a light to moderate weight at best. Choose a weight that you would use as a warm-up. Once you reach failure, rest, and resume until five minutes have passed. I hope this helps.

Posted on: Fri, 08/25/2023 - 08:35

Thanks ! Really appreciate your answer !

Posted on: Mon, 07/11/2022 - 07:12

Can I do the training from Monday to Friday and only then do the rest days?

M&S Team Badge
Posted on: Fri, 07/22/2022 - 14:37

You can, but your recovery may not be the same as it would if you follow the program as recommended.

Posted on: Mon, 07/04/2022 - 05:11

Hi. I am really pleased with this program.
I'd like to ask you is there any programs like this which contains supersets without squats and dead lifts?

M&S Team Badge
Posted on: Mon, 07/11/2022 - 22:56

Glad you like it, Mostafa. I am afraid all of the superset articles I saw have at least squats or deadlifts in them? Why are you looking for one without them? I can always pitch to an editor for a workout if there is enough demand for it.

Shehab Ihab
Posted on: Sat, 03/27/2021 - 08:13

What about the rest time between each set?
And the rest between each superset?

M&S Team Badge
Posted on: Mon, 03/29/2021 - 10:32

Hey Shehab - rest can be 45-90 seconds between sets.

Posted on: Tue, 02/02/2021 - 02:35

I lack a leg press machine. Any recommendations for an alternative for the 5 minute exercise?

Also, during the 5 minute timed section is it acceptable to warm up and build up weight during this time for that exercise?

M&S Team Badge
Posted on: Tue, 02/02/2021 - 09:22

Hey Kevin - check out this article on alternative movements: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-.... And yes, you can warm up and build up weight during the timed portion.

Dane Morin
Posted on: Mon, 11/16/2020 - 16:33

I found the shrugs to be redundant so on the barbell shrug i bend over ever so slightly and it definitely intensifies the muscle fatigue and doesnt rip your neck to shreds.

Posted on: Sun, 08/02/2020 - 09:47

This a good plan for losing fat thanks

M&S Team Badge
Posted on: Mon, 08/10/2020 - 13:04

Glad you like it, Brandon!

Rayan mk
Posted on: Fri, 01/17/2020 - 14:23

Hi my friend i want ask
u mean all exercises in one training its one sets of superset?

Posted on: Thu, 01/02/2020 - 22:40

Really liking this. The amrap really lights a fire under my workout and the supersets keep up the cardio. I couple this with a timed 40sec between sets.

Posted on: Sat, 08/03/2019 - 09:41

can you add pdf format of this program

M&S Team Badge
Posted on: Mon, 08/05/2019 - 15:39

will do! Thanks for bringing this to my attention!

Ashik azeez
Posted on: Wed, 09/12/2018 - 04:24

Hi, Sir
In here there have 2 days off, can i add arms workout for one day and give only 1 day off ?

Posted on: Sat, 11/02/2013 - 23:44

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

Posted on: Sat, 11/02/2013 - 23:30

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

Posted on: Fri, 10/04/2013 - 13:38

Can I add some cardio to this program after each weightlifting session, if so, which would you suggest, HIIT or Low-Intensity?

Posted on: Fri, 10/04/2013 - 06:19

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

Posted on: Tue, 10/01/2013 - 14:30

This programme can do everyone?

clark stillwell
Posted on: Tue, 09/24/2013 - 12:09

What can I suppliment for the hack squats. My gym doesnt have that machine.

Posted on: Mon, 09/16/2013 - 04:11

Within the 5 minutes period do we have to perform the said number of reps or we can exceed if we want?

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Posted on: Fri, 09/20/2013 - 10:05

You can exceed them.

Posted on: Thu, 09/12/2013 - 15:10

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.

M&S Team Badge
Posted on: Thu, 09/12/2013 - 15:13

You can run it as long as you'd like. There is no urgent need to frequently change programs.

Posted on: Mon, 09/09/2013 - 10:31

Hop this works .

Posted on: Mon, 09/09/2013 - 00:55

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.

Posted on: Sun, 09/08/2013 - 18:44

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?

Posted on: Sun, 09/08/2013 - 16:32

What exactly is a superset? And how does it differ from a normal set, muscle building wise?

Posted on: Sun, 09/08/2013 - 13:53

What's the point/benefit of the first timed exercise ?

M&S Team Badge
Posted on: Sun, 09/08/2013 - 15:38

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.

Posted on: Sun, 09/08/2013 - 13:20

Hitting it hard

D.R. Garcia
Posted on: Sat, 09/07/2013 - 16:02

After the first set listed on each day, are those just the number of reps or minutes to continue?

M&S Team Badge
Posted on: Sun, 09/08/2013 - 12:52

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.