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

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By Myworkouts

Experience Intermediate (2-3 years)
Time 36 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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

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Description

Week 1 Overview


Day 1 - Push Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Pull Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Arm Curl demonstrationPlay Suspension Arm Curl demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Hip Thrust on Floor demonstrationPlay Barbell Hip Thrust on Floor demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lever Calf Extension demonstrationPlay Lever Calf Extension demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/4/2021, UTC


Last Updated: 11/5/2021, UTC

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