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

Google Sheet Workout Export

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 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
5 sets5 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Seated Dumbbell Shoulder Press
3 rounds10-12 reps0s
2B.Dumbbell Flyes
3 rounds10-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Barbell Upright Row
3 rounds10-12 reps0s
3B.Push-up
3 rounds10-12 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Dumbbell Lateral Raise
3 rounds10-12 reps0s
4B.Push-Ups - Close Triceps Position
3 rounds10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
5 sets5 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Barbell Pendlay Row
3 rounds10-12 reps0s
2B.Standing Alternating Dumbbell Curls
3 rounds10-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Pull-up
3 rounds10-12 reps0s
3B.Hammer Curls
3 rounds10-12 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Chin-up
3 rounds10-12 reps0s
4B.Suspension Arm Curl
3 rounds10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
5 sets5 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Leg Extensions
3 rounds10-12 reps0s
2B.Lying Leg Curls
3 rounds10-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Barbell Hip Thrust on Floor
3 rounds10-12 reps0s
3B.Dumbbell Calf Raises
3 rounds10-12 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Dumbbell Lunges
3 rounds10-12 reps0s
4B.Lever Calf Extension
3 rounds10-12 reps60s

Date Created: 11/4/2021, UTC


Last Updated: 11/5/2021, UTC





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