Compound Exercises Only Workout

Workout Summary

Intermediate
Build Muscle
4
Split
Designed By:
M&S Writers

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.
All these exercises work the biceps and back.
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