4 Day Superset & Timed Set Muscle Building Workout

Ian Coleman
Written By: Ian Coleman
September 20th, 2013
Updated: December 8th, 2017
182K Reads
This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
Workout Summary

Workout Description

This is a 4 day variation of the superset and timed set workout series. Please check out the 5 day split variation here.

Training days will be intense, fast-paced and challenging. Because of the dimished downtime, you will feel more engaged. In addition, the supersets will keep your heart racing and your muscles pumped.

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
  • Bench Press - 50 reps in 5 minutes
  • Deadlift - 15 single reps in 5 minutes. You perform one rep at a time, release the bar, and rest until you feel physically and mentally ready for the next rep. If your form deterioriates, stop the set.

Superset Pairings

For each superset pairing, rest about 2-3 minutes between sets.

4 Day Superset And Timed Set Muscle Building Workout

Here is the training split:

  • Monday - Quads and Back
  • Tuesday - Chest and Shoulders
  • Wednesday - Off
  • Thursday - Deadlifts, Hamstrings, Traps and Calves
  • Friday - Arms
  • Saturday - Off
  • Sunday - Off
Quads and Back
Exercise Sets Reps
Leg Press 1 5 minutes
Superset - Squats 3 10
Superset - Leg Extensions 3 15
Superset - Hack Squats 3 10
Superset - Dumbbell Lunge 3 10
Superset - Barbell Row 3 10
Superset - Pull Ups 3 10
Superset - Machine Row 3 15
Superset - Seated Cable Row 3 15
Chest and Shoulders
Exercise Sets Reps
Bench Press 1 5 minutes
Superset - Incline Dumbbell Bench Press 3 10
Superset - Cable Crossovers 3 10
Superset - Smith Machine Bench Press 3 10
Superset - Pec Dec 3 15
Superset - Military Press 3 10
Superset - Side Lateral Raise 3 15
Superset - Smith Machine Overhead Press 3 10
Superset - Bent Over Rear Laterals 3 15
Deadlifts, Hamstrings, Traps and Calves
Exercise Sets Reps
Deadlift 1 5 minutes
Superset - Reverse Hack Squats 3 10
Superset - Leg Curls 3 15
Superset - Dumbbell Stiff Leg Deadlift 3 10
Superset - Good Mornings 3 10
Superset - Barbell Shrugs 3 10
Superset - Dumbbell Shrugs 3 10
Superset - Seated Calf Raise 3 15
Superset - Leg Press Calf Raise 3 15
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: Fri, 09/26/2014 - 15:27

its ok got was just thinking to hard lol

Posted on: Fri, 09/26/2014 - 15:14

could someone explain to a beginner what the 5 minute set means

Posted on: Tue, 07/22/2014 - 09:24

Do you complete the three sets before moving to the next exercise?

ex.Superset - Squats 3 10
Superset - Leg Extensions 3 15

Do you do 1 set of squats then 1 set of leg extensions?
Or complete the sets of squats then move to to leg extensions?

Posted on: Tue, 08/12/2014 - 16:03

Nope, you don't. First you do one set of squats and right after that 1 set of leg extensions. Do that again and again then move on to the next superset.

Posted on: Sun, 03/02/2014 - 07:37

I like all programs love it keep doing :)

Paul B
Posted on: Tue, 12/03/2013 - 16:12

Would you recommend doing abs and/or cardio on Wednesday, or a little bit on each MT/ThF?

Angel P
Posted on: Tue, 10/15/2013 - 21:12

Do You Move Up In Weight Or stay the Same?

Posted on: Sat, 10/05/2013 - 12:38

hi I am think to skip super set but i dont know which weight should i use. For example should I use my weights like, leg press 30kg then squat 40kg leg extension 30kg... or I should use max weight which i can lift?

Posted on: Mon, 09/30/2013 - 23:26

For the Supersets, do you want to do all 3 sets one after the other, or do one set of each exercise, and repeat twice?

M&S Team Badge
Posted on: Wed, 10/02/2013 - 14:12

You rest and recover in between each superset pairing.

nadeem khan
Posted on: Sun, 09/29/2013 - 12:06

my chest and trysep and packs week so plese soletion

Posted on: Wed, 09/25/2013 - 19:12

Should you do cardio on the wednesday

Angel P
Posted on: Tue, 09/24/2013 - 11:40

On these Supersets do you move Up in weignt?

Posted on: Sat, 09/21/2013 - 16:27

I dont know about you but my gym gets busy to the point that if I walk away from a machiine it will get taken. I love these workouts that dont realize its almost impossible to supetset different machines in crowded gyms where the machines are located on other sides of the gym also. =)

M&S Team Badge
Posted on: Thu, 09/26/2013 - 19:42

We make a wide variety of workouts for a wide variety of circumstances.