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5 Day Superset & Timed Set Muscle Building Workout


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Registered Member
May 13, 2016
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Get Shredded!
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.


  • 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 GenderMale & Female
  • Workout PDFDownload 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
Leg Press15 minutes
Superset - Goblet Squats310
Superset - Leg Extensions310
Superset - Walking Dumbbell Lunge310
Superset - Hack Squats310
Superset - Stiff Leg Deadlift310
Superset - Leg Curls310
Superset - Two Leg Dumbbell Calf Raise315
Superset - Seated Calf Raise315
Chest, Forearms and Abs
Incline Bench Press15 minutes
Superset - Dumbbell Bench Press310
Superset - Dumbbell Flyes310
Superset - Machine Chest Press310
Superset - Pec Dec310
Superset - EZ Bar Reverse Curls310
Superset - Seated Reverse Dumbbell Wrist Curl310
Superset - Cable Crunches320
Superset - Plank330 seconds
Back and Traps
Barbell Row15 minutes
Superset - Lat Pull Down310
Superset - Machine Row310
Superset - Two Arm Dumbbell Row310
Superset - Stiff Arm Lat Pull Down310
Superset - Seated Cable Rows310
Superset - Rack Chin310
Superset - Barbell Shrugs310
Superset - Dumbbell Shrugs310
Shoulders and Abs
Military Press15 minutes
Superset - Arnold Dumbbell Press310
Superset - Dumbbell Side Lateral310
Superset - Machine Overhead Press310
Superset - Bent Over Reverse Flyes310
Superset - Front Laterals310
Superset - Upright Rows310
Superset - Weighted Situps320
Superset - Hanging Leg Raises320
Superset - Bench Dips310
Superset - Barbell Curls310
Superset - Cable Tricep Extensions310
Superset - Two Arm Dumbbell Preacher Curls310
Superset - Close Grip Bench Press310
Superset - Hammer Curls310
Superset - Seated Two Arm Dumbbell Extension310
Superset - Cable Curls310