If your workouts have been feeling a little too safe, a little too slow, and not nearly intense enough — this 4 Day Superset & Timed Set Muscle Building Workout is exactly what you need. Designed to torch your muscles, skyrocket your pump, and maximize time under tension, this plan blends old-school intensity with modern efficiency. You’ll train smart, sweat hard, and build muscle like never before.
Let’s break down what this routine is, how it works, and why it’s a powerhouse method for muscle growth.
What Are Supersets and Timed Sets?
Before we jump in, let’s get clear on the strategy.
Supersets involve doing two exercises back-to-back with little to no rest in between. This keeps your muscles under near-constant tension, increases workout density, and gives you an insane pump without spending two hours in the gym.
Timed Sets, on the other hand, throw reps out the window. Instead of counting, you’re working against the clock — say, doing as many quality reps as possible in 30 or 45 seconds. This enhances your mind-muscle connection, keeps your form tight, and builds real muscular endurance.
Combining the two? That’s where the magic happens.
Who This Plan Is For
This isn’t a plan for someone just picking up weights for the first time. If you’ve got a few months of consistent training under your belt and you’re ready to turn up the intensity, this 4-day split will push your limits while keeping your training fresh and fun.
You’ll need:
- Access to a gym or well-equipped home setup
- Dumbbells, a barbell, cables, and a bench
- A timer (your phone works just fine)
- 45–60 minutes, four days a week
Weekly Schedule Layout
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs & Core
- Day 4: Shoulders & Arms
Each day mixes supersets and timed sets, hitting all major muscle groups and ensuring no area is left behind.
Day 1: Chest & Triceps – Push for the Pump
Warm-Up: 5–7 minutes light cardio + dynamic stretches
Superset 1
- Barbell Bench Press – 4 sets of 8–10
- Dumbbell Flyes – 4 sets of 10–12
Timed Set (45 seconds)
- Push-Ups (slow tempo, squeeze at the top) – 3 rounds
Focus on control and feeling the pecs stretch and contract.
Superset 2
- Incline Dumbbell Press – 3 sets of 10
- Tricep Dips – 3 sets to failure
Timed Set (30 seconds)
- Tricep Rope Pushdowns – 3 rounds
Try to get as many quality reps as possible while maintaining good form.
Finisher:
- Close-Grip Push-Ups – 2 burnout sets
Day 2: Back & Biceps – Pull With Power
Warm-Up: Arm circles, band pull-aparts, light lat pulldowns
Superset 1
- Pull-Ups (or Lat Pulldown) – 4 sets to failure
- Barbell Bent-Over Row – 4 sets of 8–10
Timed Set (45 seconds)
- Seated Cable Row – 3 rounds
Adjust the weight so you can maintain constant motion without jerking.
Superset 2
- Dumbbell Curl – 3 sets of 10
- Barbell Curl (EZ or straight bar) – 3 sets of 8
Timed Set (30 seconds)
- Cable Hammer Curl – 3 rounds
Focus on keeping your arms tight and your form crisp.
Finisher:
- Inverted Rows – 2 sets to failure
Day 3: Legs & Core – Grind Day
Warm-Up: 5–10 minutes cardio + mobility drills for hips and ankles
Superset 1
- Barbell Back Squat – 4 sets of 8
- Walking Lunges (with dumbbells) – 4 sets of 12 steps per leg
Timed Set (45 seconds)
- Goblet Squat – 3 rounds
Hold the kettlebell close and focus on slow controlled reps.
Superset 2
- Romanian Deadlift – 3 sets of 10
- Standing Calf Raise – 3 sets of 15–20
Timed Core Circuit (30 seconds each)
- Plank
- Russian Twists
- Mountain Climbers
Repeat the circuit 3 times with 1 minute rest between rounds.
Finisher:
- Bodyweight Jump Squats – 2 rounds of 30 seconds
Day 4: Shoulders & Arms – Volume Explosion
Warm-Up: Arm swings, light dumbbell presses, band work
Superset 1
- Seated Dumbbell Overhead Press – 4 sets of 10
- Side Lateral Raises – 4 sets of 12
Timed Set (45 seconds)
- Arnold Press – 3 rounds
Keep the motion fluid, but don’t rush. Time under tension is the goal.
Superset 2
- Cable Bicep Curl – 3 sets of 12
- Overhead Tricep Extension – 3 sets of 12
Timed Set (30 seconds)
- Dumbbell Front Raises – 3 rounds
Try to match your rep count each round or increase slightly.
Finisher Superset:
- Reverse Pec Deck – 2 sets of 12
- Dumbbell Shrugs – 2 sets of 15
Key Tips for Maximum Results
1. Use a Timer Religiously
When you’re doing timed sets, eyeballing the clock just doesn’t cut it. Use your phone timer or a gym interval app so you don’t shortchange yourself.
2. Focus on Muscle Contraction
This isn’t about swinging heavy weights. Timed sets especially require you to slow down, feel the muscle working, and chase that pump.
3. Rest Wisely
Between supersets, rest 30–60 seconds. Timed sets? Keep it to 45 seconds max. The goal is intensity, not catching up on notifications.
4. Track Your Progress
Note down weights, how many reps you’re hitting in each timed round, and how you feel. Adjust weekly to keep progressing.
Recovery: The Forgotten Key
Don’t sleep on recovery. You’re training four intense days a week, so your off days need to support growth.
- Hydration is crucial. Aim for at least 3 liters daily.
- Nutrition should prioritize protein and whole foods.
- Sleep is non-negotiable. 7–9 hours a night, period.
- Stretching or foam rolling on off days helps reduce soreness.
Final Thoughts: Superset Your Way to a Stronger Body
This 4 Day Superset & Timed Set Workout isn’t about gimmicks. It’s about intensity, focus, and quality. If you give it your all, your body will respond. You’ll get stronger, grow lean muscle, and see major improvements in your endurance and mental toughness.
Whether you’ve hit a plateau or just need a new challenge to stay motivated, this method delivers. Stick with it for four to six weeks, track your lifts, push harder each time, and let the results speak for themselves.
Because when you train smart and train hard — muscle follows.
