You are here

Compound Exercises Only Workout

Average: 4 (184 votes)
4 5 184
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.

Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 12
Incline Dumbbell Bench Press 4 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 8
Dips 4 MAX
Tuesday - Legs and Abs
Legs
Exercise Sets Reps
Deep Squats 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Dumbbell Lunges 4 8 each leg
Abs
Exercise Sets Reps
Lying Floor Leg Raise With Crunch 5 20
Notes
Increase weight on each set of squats and deadlifts
Crunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor

Wednesday: Rest Day

Thursday - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pullup 4 12
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable row 4 10
Notes
If you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly). If you can not do pullups, use lat pull down. All these exercises work the biceps and back.
Friday - Shoulders, Traps and Abs
Shoulders
Exercise Sets Reps
Military Press 4 12,10,8,6
Alternate Arm Seated Dumbbell Press 4 10
Shrugs 4 8
Upright rows 4 12
Abs
Exercise Sets Reps
Bicycle Floor Ab Crunch 5 20

Saturday and Sunday: Rest Days

Related Workouts View all Muscle Building Workouts

  • Share This Article
  • Rate & Share
    Average: 4 (184 votes)
  • About The Author
    M&S writers is a collection of all the other writers that have published content on Muscle and Strength.
Related Supplements View all Top Supplements
Opti-Men

Reach Your Full Potential With Vitamins & Essential Minerals!

4.35
Average: 4.4 (14 votes)
Syntha-6

High-Grade Sustained Release Protein Powder for Lasting Support!*

4.35
Average: 4.4 (10 votes)

Comments (261)

Add a comment

No Profile Pic
cwc1979
Posted Fri, 06/11/2010 - 13:54

What would the rest periods be between sets/exercises?

  • 60
  • 57
Steve's picture
Steve
Posted Fri, 06/11/2010 - 16:58

About 2 minutes in between sets.

  • 75
  • 74
No Profile Pic
Brandon
Posted Wed, 03/26/2014 - 16:25

Wrong. 1 min for your isolated exercises and no more than 2 minutes for compound

  • 14
  • 36
No Profile Pic
lol
Posted Wed, 09/10/2014 - 18:24

Wrong again sir. That theory has been disproved. 3 plus for the compound movements.

  • 5
  • 6
No Profile Pic
greg
Posted Sun, 07/03/2011 - 20:30

What would the rest periods be between sets/exercises?

  • 50
  • 65
No Profile Pic
kettlebell training
Posted Sat, 05/26/2012 - 11:02

Great information. Lucky me I ran across your website by chance (stumbleupon).
I have book-marked it for later!

  • 47
  • 59
No Profile Pic
lose weight
Posted Wed, 05/30/2012 - 19:44

Thanks , I've just been looking for info about this subject for ages and yours is the greatest I've came upon so far. However, what about the conclusion? Are you positive about the source?

  • 39
  • 41
No Profile Pic
heloguy
Posted Mon, 06/21/2010 - 15:55

I've been working out for approx. 9 months and lost 36 pounds. I started out at 180 pounds-5'4" now @ 144 pounds, 40 years old in the best shape of my life.lots of cardio (2 x daily) and light weight routine. I needed a change, and started this routine 2 weeks ago. WOW! i feel like i just started all over again. Muscles that i didnt even know i had hurt like hell! I am looking to put 10-15 pounds of muscle on. still doing cardio (HIIT off days, low intensity after workout)and eating 5-6 times a day lots of protein. any suggestions on how to accomplish my goal with putting on lean muscle mass. i cant afford to go back to the tailor with my whole wardrobe again!
thx in advance.

  • 41
  • 40
Steve's picture
Steve
Posted Tue, 06/22/2010 - 07:59

Hi Heloguy,

To gain muscle you'll need to start eating to gain weight. I would recommend eating at least 300 to 500 daily calories more then it takes to maintain your weight. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. In the weight room you will need to start focusing on progressing. Never waste a set, always pushing for more reps and weight.

  • 46
  • 48
No Profile Pic
heloguy
Posted Wed, 06/23/2010 - 12:55

Thanks Steve. I appreciate the advice. Keep up the good work!

  • 36
  • 39
Steve's picture
Steve
Posted Wed, 06/23/2010 - 15:39

Thanks and best of luck!

  • 52
  • 46
No Profile Pic
Cory
Posted Thu, 03/31/2011 - 11:14

I agree with Steve. You do need to eat to gain muscle.

To gain mass, eat roughly 18-20 calories per pound of bodyweight. You can go higher, but unless you are steroid-enhanced, the body can only grow so much in a given time -- so, the extra calories, very well, store to fat.

*Eat roughly 1-1.5 grams of lean protein per pound of bodyweight.
*Eat roughly 2-3 grams of good carbs per pound of bodyweight (keeping fast carbs strictly @ breakfast and *post-workout).
*Eat roughly .5 grams of healthy fats per pound of bodyweight.
*Eat every 2-3 hours, spaced out over a day. Include both a pre and post workout meal: pre could be some fruit and a scoop of whey, post could be 40 grams of sugar + two scoops of whey.
*Include at least 3 whole eggs in your diet, per day. Also be sure to include Flaxseed Oil or Fish Oil in your diet, for the Omega fats. This will help keep your hormone levels ample for building.

Be sure to workout 4-5 days a week, only performing cardio AFTER your weights. Keep reps in the 8-10 range (i.e., failing between 8-10 reps) with about 3-4 sets per exercise, at 20 sets per major muscle groups, and 15 sets for smaller muscle groups.

Get plenty of rest (8-9 hours a night), w/ a light nap during the day (if you can manage in your schedule).

With all of this in mind + the drive to do it, you will grow. Simple as that. Most people fail either in the dedication department (consistency) or in the diet department. Training hard is, statistically, common (for those who want to grow). Without consistency, diet, and training in check -- you won't grow.

Good luck!

Cory

SOURCE: I am a bodybuilder.

  • 54
  • 43
No Profile Pic
rishi tandon
Posted Wed, 09/05/2012 - 10:52

Hi Cory
i want to know about managing cardio and weight training. I use a treadmill for approximately 30 to 35 minutes and i cover 5 to 5.2 km's within this time period. waht i want to know is can i do cardio for 35 minutes everyday and then use weights or should i reduce cardio if i want to more of weight traingng.

  • 33
  • 33
No Profile Pic
Axtreme
Posted Tue, 07/22/2014 - 12:25

Hi steve , big fan of your knowledge , ove being into fitness and core strenght for years and martial arts. My question was , in my case im 175 and lately I wanted to mantain my weight and get a balanced workout where i get more strenght and keep my flexibility .im more like lean, midmetabolism, dont keep muscle that easy but adapt easily . Should I do superseting and keep it 4 times a week !

  • 2
  • 4
No Profile Pic
Elton
Posted Sun, 11/20/2011 - 22:18

You need to stay away from sugars especially at night. Make sure you eat lean at night like chicken breast and broccoli. The reason is b/c when you eat sugars, your body produces insulin to break down the sugars. Insulin and HGH do not coexist. HGH is produced by your body and in absence of insulin it produces even more. HGH plays an intricate role in building muscle. So if you eat sugars at night you can work out as much as you want, but you will just be spinning wheels. You need sugars, just eat slow digesting ones.

  • 34
  • 34
No Profile Pic
gfhfg
Posted Tue, 02/12/2013 - 06:10

STEROIDS

  • 41
  • 43
No Profile Pic
jrod2390
Posted Tue, 02/25/2014 - 20:42

I wouldn't really worry about putting on too much muscle mass simply because as you age your testosterone levels decrease and make it more difficult to build muscle. The only thing that would give you the necessary testosterone boost would be a testosterone booster, i.e. steroid or pro-hormone supplements. To further ensure that you don't gain any actual muscular mass ensure that your caloric intake remains at an equilibrium or at a deficit. To build any real muscle mass you would want to be taking in more than 1 gram of protein per pound of muscle. The usual recommended protein intake is 1.5 grams of protein per pound of muscle.

  • 4
  • 8
No Profile Pic
David
Posted Tue, 06/22/2010 - 16:30

I have been doing this workout for about 3 weeks now. My question is how long do i continue before i have to change it up. I know that once i start gains in what i can lift i just keep going up. But how long before i should change the routine. Few months?

  • 26
  • 37
Steve's picture
Steve
Posted Wed, 06/23/2010 - 11:29

Hi David,

You can use it for 8 to 12 weeks, or as long as you are experiencing results.

  • 31
  • 32
No Profile Pic
Sam
Posted Tue, 07/27/2010 - 15:03

I've been on this workout for about 4 weeks and don't seem to be losing anyweight around my gutt, although I am getting stronger. Is there anything i can do diffrently, but still continue to get stronger?
Sam

  • 34
  • 29
Steve's picture
Steve
Posted Tue, 07/27/2010 - 19:01
  • 36
  • 32
No Profile Pic
sick niss
Posted Sat, 04/07/2012 - 20:34

I am currently playing sport(rugby league)it is a very physical and cardio based sport. I went from heavy strength lifting before the season started, now i have changed my routine to more a muscle endurance type workouts e.g.i will do 4 sets of squats with a plyometric exercise for 30-40seconds with each set, the squats will be a medium heavy weight, also i will do bench press 4 sets and do clap p/ups or incline explosive p/ups for 20-25 seconds... I always do core/abs before i start my workout 4 days per week, and also i i do my own speed and agility drills once a week on the same day i do legs.. Just wanna no if i am on the right track ??

  • 25
  • 35
No Profile Pic
Ike
Posted Thu, 07/29/2010 - 18:23

I use this workout mainly as my core and I mix in some isolation and cardio as and when needed. great work out does what it says on the tin. The Tuesday one makes me sweat buckets at the gym..Would recommend it...

  • 26
  • 35
No Profile Pic
mit
Posted Thu, 08/26/2010 - 21:41

im looking to loose weight, my current weight is 192lbs and my target is 170lbs does this workout can help me reach my goal or it will make me gain more?

  • 21
  • 27
Steve's picture
Steve
Posted Fri, 08/27/2010 - 10:50

Hi Mit,

When training hard, diet will determine whether you gain muscle, or lose fat. Here are some articles to help you lose some weight without losing muscle:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 27
  • 390
No Profile Pic
Josh
Posted Sun, 09/12/2010 - 16:20

Steve,

Currently I am on the 3 day begginers workout. Would switching to this be "down grading" my workout?

  • 23
  • 29
Steve's picture
Steve
Posted Thu, 09/16/2010 - 10:07

Hi Josh,

Not at all. This is a very effective workout approach.

  • 28
  • 30
No Profile Pic
Randy
Posted Tue, 09/14/2010 - 11:16

This workout is awsome! It fits my schedule just right! I started it last week after i had lost 30 lbs on the Body by Vi Challenge! Exercising has never been so much easier! i do have a question: Will this workout help me reach a 12 week goal to become leaner and possibly gain 10lbs of solid lean muscle?

  • 21
  • 36
Steve's picture
Steve
Posted Thu, 09/16/2010 - 10:05

Hi Randy,

Congrats on the weight loss! This workout is a great choice for adding muscle. 10 Pounds of muscle would be an amazing accomplishment. Most men can gain about 15 pounds during their first year of intense training. Focus on diet and pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

As far as diet, make sure you focus on a proper muscle building style eating plan:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 29
  • 27
No Profile Pic
Randy
Posted Wed, 09/22/2010 - 14:59

hey steve! Thanks for the information! Im trying my absolute best with this workout! Thanks again!

  • 22
  • 28
No Profile Pic
Shivang
Posted Mon, 09/20/2010 - 19:37

the 4 back exercises that are shown here.. are those enough to stimulate muscle growth for biceps

  • 30
  • 33
Steve's picture
Steve
Posted Tue, 09/21/2010 - 07:53

Hi Shivang,

Chinups strongly tax the biceps, a bit more directly then the other compound lifts. To answer your question, yes, in general a quality amount of back exercises will stimulate muscle growth. Many of the bodybuilders from past years didn't perform an excessive amount of direct sets for biceps and they achieved very large arms.

  • 21
  • 29
No Profile Pic
Jason
Posted Tue, 09/21/2010 - 22:10

G'day Steve,

With the Shoulder day will the traps be stimulated enough with the Upright Row? if so can I replace the Shrugs with Rear Cable Delt row?

Also can I take away the Chin Ups and add Ez Barbell curls for direct bicep work?

  • 26
  • 30
Steve's picture
Steve
Posted Thu, 09/23/2010 - 14:51

Hi Jason,

Traps will primarily be stimulated with shrugs and overhead press, and with upright rows as well. I might suggest dropping the number of sets you do for shrugs and upright rows, and adding in a few sets of rear cable delt rows.

And yes, you can drop chin ups and add ez bar curls.

  • 29
  • 29
No Profile Pic
hsiang
Posted Thu, 09/23/2010 - 02:42

what about cardio?

  • 27
  • 30
Steve's picture
Steve
Posted Thu, 09/23/2010 - 14:48

Hi Hsiang,

You can perform cardio 3 to 4 times per week, post workout for overall health.

  • 21
  • 23
No Profile Pic
tony
Posted Tue, 11/02/2010 - 17:25

but for how long do you cardio after a workout? and what kind of cardio... some people say it's best to keep weight training and cardio seperate.. is that true?

  • 26
  • 32
Steve's picture
Steve
Posted Fri, 11/05/2010 - 12:41

Hi Tony,

Many, many lifters do cardio after weight training. It's actually quite common. I would limit it to 20 to 30 minutes per session if you are trying to build muscle.

  • 26
  • 26
No Profile Pic
Lance
Posted Thu, 03/01/2012 - 04:27

What kind of cardio do you recommend?

Thanks

  • 26
  • 33
No Profile Pic
Jason
Posted Thu, 09/23/2010 - 22:23

Sweet as.

Cheers for the reply.

  • 23
  • 25
No Profile Pic
Eric
Posted Mon, 10/04/2010 - 19:29

Is there a alternate workout for chin ups/ pull ups? I'm on the heavy side. 6'4 310 lbs

  • 24
  • 35
Steve's picture
Steve
Posted Thu, 10/07/2010 - 08:09

Hi Eric,

You could perform lat pull downs and one arm dumbbell rows.

  • 22
  • 32
No Profile Pic
diego
Posted Thu, 10/07/2010 - 01:26

Hi, I just started this program two weeks ago, I'm excited since it is the first time I take workout seriously, I always use to play tennis or run tough , I'm also eating healthy to support the workout and taking whey protein after working on the gym.

This week while doing the stiff legged deadlifts I got a pain on the back's bottom, is it normal? or it shouldn't hurt in that area ? It is not a heavy pain, it's just like soreness, but I'm afraid I may be mistreating my back.

Thanks,

Diego

  • 26
  • 28
Steve's picture
Steve
Posted Thu, 10/07/2010 - 08:10

Hi Diego,

If it's just muscle soreness, that's ok. If it's a sharp pain, please consult your doctor.

  • 27
  • 28
No Profile Pic
Brian
Posted Sun, 10/17/2010 - 21:09

Is there a workout to replace stiff legged deadlift?

  • 25
  • 33
Steve's picture
Steve
Posted Wed, 10/20/2010 - 11:47

Hi Brian,

You could insert leg curls, but that is not a compound lift. What issue are you having with stiff leg deadlifts?

  • 30
  • 24
No Profile Pic
Brian
Posted Thu, 10/28/2010 - 17:30

I have a lower back pain and that workout makes it worse! Is there another workout to do with the leg curls?

  • 21
  • 35
Steve's picture
Steve
Posted Sat, 10/30/2010 - 12:50

Hi Brian,

Without knowing more about the nature of your lower back injury I would be hesitant to suggest any alternatives.

  • 22
  • 25
No Profile Pic
Sean
Posted Fri, 10/22/2010 - 14:09

Steve,

So if diet isn't going to happen- of course many will argue that diet control can always happen so I say isn't going to happen rather than can't happen- what is the best way to maximize fat cutting and muscle gain.

I have progressively increased my work out from 1-2 times a week to 3 on 1 off now over the last 6 months and am fighting the 30 lbs that I have gained since I finished law school and started a sit down job.

I have cut back on the sugar drinks and deserts but not eliminated them (won't do) and have always had a diet which is naturally high in protein, starches but also fiber. Meanwhile I take a range of vitamins to supplement what I miss by not eating much in the way of vegetables.

I initially lost 10 lbs, but to hit my ideal undergrad weight still need 30 more pounds. I seem to be holding steady in the last two months despite vigorous increase in my weight training. I have lost some waist size but weight has remained the same.

Am I just doomed if I won't micro manage my diet? (or can't spend more than 1 hour per day working out)

  • 30
  • 31
Steve's picture
Steve
Posted Sun, 10/24/2010 - 08:52

Hi Sean,

If you want to maximize your results you need to know exactly what you're putting into your body and if your body is responding. Anything less than this produces less than optimal results.

  • 27
  • 26

Pages

Add new comment