Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week5
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, 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
| 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 |
37 Comments
Ian what about weight selection for the timed exercises and the supersets ?
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.
Can I do the training from Monday to Friday and only then do the rest days?
You can, but your recovery may not be the same as it would if you follow the program as recommended.
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?
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.
What about the rest time between each set?
And the rest between each superset?
Hey Shehab - rest can be 45-90 seconds between sets.
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?
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.
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.
This a good plan for losing fat thanks
Glad you like it, Brandon!
Hi my friend i want ask
u mean all exercises in one training its one sets of superset?
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.
can you add pdf format of this program
will do! Thanks for bringing this to my attention!
Hi, Sir
In here there have 2 days off, can i add arms workout for one day and give only 1 day off ?
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
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
Can I add some cardio to this program after each weightlifting session, if so, which would you suggest, HIIT or Low-Intensity?
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
Stave,
This programme can do everyone?
What can I suppliment for the hack squats. My gym doesnt have that machine.
Steve,
Within the 5 minutes period do we have to perform the said number of reps or we can exceed if we want?
You can exceed them.
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.
You can run it as long as you'd like. There is no urgent need to frequently change programs.
Hop this works .
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.
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?
Hi,
What exactly is a superset? And how does it differ from a normal set, muscle building wise?
Hi,
What's the point/benefit of the first timed exercise ?
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.
Hitting it hard
After the first set listed on each day, are those just the number of reps or minutes to continue?
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.