If you’re bored with your same old gym routine—slow sets, too much scrolling between lifts, maybe even a bit of half-hearted chit-chat—it’s time to crank things up. Nothing shocks your muscles quite like supersets and timed sets.
This 5-day plan is all about doing more work in less time, pushing your body past that plateau, and leaving the gym feeling like you did something. Supersets and timed sets torch your muscles, pump your heart rate, and keep that boring “rest time” to a minimum.
If you’ve been lifting for a while but want to grow, lean out, and stop wasting hours staring at the dumbbell rack—this plan is for you. Grab a towel, keep a bottle of water close, and let’s dive in.
How This Plan Works
Supersets: You do two exercises back to back with no rest between. It saves time and forces your muscles to work harder because they can’t fully recover between moves.
Timed Sets: Instead of counting boring reps, you’ll work for time. It trains your mind to push through discomfort and keeps the muscle under tension longer—key for growth.
Structure:
- 5 workout days
- Each session hits a different focus area or style
- 45–60 minutes max—because nobody needs to live at the gym
The 5-Day Split
Day 1: Chest & Back Supersets
Day 2: Legs & Core Supersets
Day 3: Shoulders & Arms Timed Sets
Day 4: Full Body Strength + Conditioning
Day 5: Glutes & Posterior Chain Blast
Days 6 and 7? Chill. Walk, stretch, do light yoga—recovery is when you grow.
Day 1: Chest & Back Supersets
Push and pull together—classic. These supersets balance your upper body strength and get that chest-and-back pump everyone loves.
Superset 1:
- Flat Bench Press: 4 sets of 8–10 reps
- Bent-Over Barbell Row: 4 sets of 8–10 reps
Rest 60 sec after each superset.
Superset 2:
- Incline Dumbbell Press: 3 sets of 10–12 reps
- Wide-Grip Lat Pulldown: 3 sets of 10–12 reps
Superset 3:
- Push-Ups: 3 sets to failure
- Dumbbell Pullover: 3 sets of 12 reps
Finish with 2 sets of planks—hold 1 min each.
Day 2: Legs & Core Supersets
Leg day that burns twice as hard. Supersets here hit quads, hamstrings, glutes, and your abs too.
Superset 1:
- Back Squat: 4 sets of 6–8 reps
- Hanging Knee Raise: 4 sets of 12 reps
Superset 2:
- Romanian Deadlift: 3 sets of 8–10 reps
- Goblet Squat: 3 sets of 10 reps
Superset 3:
- Walking Lunge: 3 sets of 20 steps total
- Russian Twist: 3 sets of 20 reps
Optional finisher: Wall sit—hold for 1 min. Quads will thank you (later).
Day 3: Shoulders & Arms Timed Sets
Time under tension rules today. Forget counting—watch the clock instead.
Set your timer: 40 seconds work, 20 seconds rest between moves. 3 rounds per circuit.
Circuit 1:
- Dumbbell Shoulder Press
- Lateral Raises
- Upright Row
Rest 1 min after 3 rounds.
Circuit 2:
- Barbell Curl
- Dumbbell Hammer Curl
- Tricep Rope Pushdown (or overhead tricep extension if at home)
Same timing—40 on, 20 off, 3 rounds.
End with 2 sets of forearm planks—hold 45 sec each.
Day 4: Full Body Strength + Conditioning
Today’s about lifting heavy then spiking your heart rate to keep things spicy.
Strength Block:
- Deadlift: 4 sets of 5 reps (heavy, clean form only)
- Pull-Ups: 4 sets to failure (use a band if needed)
- Push Press: 4 sets of 6 reps
Conditioning Finisher (3 rounds, minimal rest):
- Kettlebell Swings: 15 reps
- Burpees: 10 reps
- Mountain Climbers: 30 sec
Rest 1–2 min after each round.
Day 5: Glutes & Posterior Chain Blast
Glutes are the engine room. They stabilize your lifts and look good in jeans—win-win.
Superset 1:
- Hip Thrust: 4 sets of 10 reps
- Dumbbell Reverse Lunge: 4 sets of 12 reps per leg
Superset 2:
- Single-Leg Romanian Deadlift: 3 sets of 8 reps each leg
- Glute Bridge March: 3 sets of 15 reps
Timed Finisher:
Set your timer for 3 rounds of 30 sec work, 15 sec rest:
- Donkey Kicks (right)
- Donkey Kicks (left)
- Plank Hold
Your hamstrings and glutes will light up.
Rest Days: Recovery = Growth
Two rest days might feel lazy—but trust me, your muscles rebuild when you’re resting and eating, not when you’re grinding yourself into the floor daily. Use rest days for:
- Stretching
- Walking
- Light yoga
- Extra sleep
How To Get The Most Out Of This
- Pick weights that make the last 2 reps hard—but safe.
- Keep rest times honest. Supersets only work if you don’t stand around too long.
- Stay hydrated. Superset training sweats more water out than slow lifting.
- Eat protein. More protein = more muscle repair. Aim for at least 0.8–1 gram per pound of bodyweight.
- Sleep 7–8 hours. Your body builds muscle while you drool on your pillow.
One Last Thing: Consistency Beats Perfection
Supersets and timed sets bring the intensity, but the real magic happens when you show up every week. Don’t bail because you missed a session. Don’t worry if a superset crushes you today—you’ll handle more next week.
Stick with this plan for 5–6 weeks. Push yourself, eat enough, rest well. Watch your muscles grow and your stamina explode.
