Shopping Cart
Home » Workout Routines » Compound Exercises Only Workout
Scivation Whey Is On Sale: Just $56.99 For 10lbs Delicious Muscle Building Whey!
Workout Routines Database

COMPOUND EXERCISES ONLY WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Intermediate
Main Goal: Build Muscle
Days Per Week: 4
Workout Type: Split
Designed By: Damien Mase

Description of Workout:

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 & 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 & 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
Workout 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 & Biceps
Back
Exercise Sets Reps
Wide Grip Pullup 4 12
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable row 4 10
Workout 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.
Friday - Shoulders, Traps & Abs
Shoulders/traps
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

VPX Stack!

BEST WORKOUT SUPPLEMENTS

MRI Black Powder

Black Powder is the first and only pre-training formula to employ the powerful Nos up-regulating whey "peptide fraction" Actinos2, delivered with MRI's "Instant Release" (IR) technology. Read More »

Scivation Xtend

Scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of BCAAs, Glutamine, Citrulline Malate, & Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery! Read More »

LATEST M&S MEMBER PHOTOS

ronyville's Photo
ronyville
PiTo's Photo
PiTo
PiTo's Photo
PiTo
Jemmy's Photo
Jemmy
nader's Photo
nader
Nicksix's Photo
Nicksix

View All Member Photo Uploads »

M&S FORUM TOP POSTERS

NamePostsRepProfile
1. Doug
22,343 7,658 Go »
2. Damien
7,610 2,569 Go »
3. BolanRox
6,396 1,979 Go »
4. TBtaylor52
5,689 1,890 Go »
5. 5kgLifter
5,424 3,955 Go »
6. Possum
5,066 2,276 Go »
7. muscletrainerdh
4,570 6,241 Go »
8. NicoSuave32
4,367 1,512 Go »
9. JulezCesarFYC
3,373 3,606 Go »
10. Graeme
3,357 2,012 Go »

View Muscle & Strength Forum »