5x5 Compound Lifts with Superset Accessory Exercises for Strength and Cardio

By Myworkouts

	Intermediate (2-3 years)
	36 minutes/day \| 3 days/week
	Build Muscle, Bodybuilding, Fat Loss, Gain Strength, Increase Stamina
	Barbell, Flat Bench, 2 x Dumbbell, Bodyweight, Pull up bar, Suspension (TRX), Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Seated Leg Press Machine Show More

Average Exertion

Average Cardio Intensity

Do you need strength training and cardio at the same time? If so, then 5x5 Compound Lifts with Superset Accessory exercises are perfect for you. They will help you build muscle while getting your heart rate up. This workout plan is great for anyone who wants to get stronger in a short amount of time without having to hit the gym every day.

5x5 Compound lifts help you build muscle

- Compound exercises work multiple muscle groups at once so they are great for supersets with accessory moves

- Strength training is important to maintain a healthy metabolism

Supersets help you to get your heart rate up

Using supersets is a great way to get a lot of work done in less time.

- Superset exercises in this plan work opposing muscle groups together

- Supersets are great for building endurance and burning calories quickly

When doing superset accessory moves, you can increase or decrease your weight depending on the goal of your workout. If you want to build strength then choose a heavy resistance so you will be able to complete more reps during

Description

Week 1 Overview

Day 1:

Push Day

Day 2:

Rest

Day 3:

Pull Day

Day 4:

Rest

Day 5:

Leg Day

Day 6:

Rest

Day 7:

Rest

Day 1 - Push Day

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	5 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Seated Dumbbell Shoulder Press	3 rounds	10-12 reps	0s
2B.Dumbbell Flyes	3 rounds	10-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Upright Row	3 rounds	10-12 reps	0s
3B.Push-up	3 rounds	10-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lateral Raise	3 rounds	10-12 reps	0s
4B.Push-Ups - Close Triceps Position	3 rounds	10-12 reps	60s

Day 3 - Pull Day

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Barbell Pendlay Row	3 rounds	10-12 reps	0s
2B.Standing Alternating Dumbbell Curls	3 rounds	10-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Pull-up	3 rounds	10-12 reps	0s
3B.Hammer Curls	3 rounds	10-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Chin-up	3 rounds	10-12 reps	0s
4B.Suspension Arm Curl	3 rounds	10-12 reps	60s

Day 5 - Leg Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	5 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Leg Extensions	3 rounds	10-12 reps	0s
2B.Lying Leg Curls	3 rounds	10-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Hip Thrust on Floor	3 rounds	10-12 reps	0s
3B.Dumbbell Calf Raises	3 rounds	10-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lunges	3 rounds	10-12 reps	0s
4B.Lever Calf Extension	3 rounds	10-12 reps	60s

Date Created: 11/4/2021, UTC

Last Updated: 11/5/2021, UTC

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