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
    Split
  • Training Level
    Intermediate
  • Program Duration10 weeks
  • Days Per Week
    5
  • 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
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
45 Comments
Lou
Posted on: Tue, 08/29/2023 - 10:29

Thanks again Roger !

Lou
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 !

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Roger
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.

Lou
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!

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Roger
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.

Andrew
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?
Cheers
Andrew

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Roger
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.

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

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

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Roger
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.

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

Thanks ! Really appreciate your answer !

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

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

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Roger
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.

Mostafa
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?

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Roger
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?

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Abigail
Posted on: Mon, 03/29/2021 - 10:32

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

Kevin
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?

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Abigail
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.

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

This a good plan for losing fat thanks

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Yoshi
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?

D.Mo.
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.

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

can you add pdf format of this program

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JoshEngland
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 ?

giovanna
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

giovanna
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

Corey
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?

ishaan
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

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

Stave,
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.

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

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

You can exceed them.

Kate
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.

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Steven
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.

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

Hop this works .

Daniel
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.

Hakim
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?

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

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

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

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

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Steven
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.

Michael
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?

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Steven
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.