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
Comments (234)
Add a comment
Posted Wed, 11/17/2010 - 21:52
Steve or someone please help me I've been working out since April I started at 272lbs I'm now 204 my goal is 150 I've been stuc in between 200 and 210 for 3 months straight When I first started working out I was running everyday with a sweat suit on 2-3 miles within the three months I lost 30lbs then I hit a plateu and I was stuck there for 3 weeks. and that's when I started doing my research I found out that you need to switch your workouts up every 8 to 12 weeks. So I did that I stopped running everyday and started to run every other day and switched up my workout routine o I forgot to mention I was starving myself and that was a big no no on my part. Then once I did that I started losing weight again after 2 months of that routine I hit another plateu and I wasn't understanding why when I was switching my routines up every week keeping my body guessing. then that's when I stumbled across HIIT I did that for a couple of weeks and broke the plateu again but in the process of HIIT I got injured so I took a couple of weeks off so in doing that I made sure my diet... meal plan was good and I maintained the 210 for the weeks I was off. now that I've started back working out I can't break this plateu I'm at now. So I've turned to supplements and there not helping either. I just don't no what to do I'm getting frustrated especially now that my meal plan is good and my drive to workout hasn't changed I just look in the mirror and get discouraged...... someone please help me wit some advice.
Posted Thu, 11/18/2010 - 08:54
Hi JR,
First, congrats on your dedication and weight loss. First off, the workout end of things isn't going to matter much. Changing routines frequently won't weight loss as much as diet. I need to ask several questions:
1) How many calories and grams of protein are you eating each day?
2) Are you purposely avoiding anything like carbs and fat?
3) Do you allow yourself a "refeed" meal each week where you get to eat a bit more?
4) Tell em about your daily meals....when and what do you generally eat?
5) When do you do cardio?
Posted Thu, 11/25/2010 - 15:20
hi, planning on starting to use this workout soon - getting abit bored with stronglifts 5x5.this might be a bit of a stupid question but what constitues a rep for the alternate dumbell press?10 on each side or 5?
thanks
Posted Fri, 11/26/2010 - 16:10
Hi Peter,
You do 10 reps for each side.
Posted Wed, 12/01/2010 - 20:13
I've been doing your 4 day power/muscle/burn split for 10 weeks, and now I'm looking to do this to build more muscle and strength. Is this workout as effective? Compared to the other one, it looks pretty low key. I'm looking for a workout that I can do for another 8 to 10 weeks, is this a good one to do?
Posted Thu, 12/02/2010 - 12:41
Hi Peter,
This is an effective workout. I would give it a try. As long as you are pushing yourself, you will make gains.
Posted Wed, 12/01/2010 - 23:19
Hello Steve,
Can i weight train and cardio on the same day ?
Is Yes, which should i do first.
Regards,
Max
Posted Thu, 12/02/2010 - 12:42
Hi Max,
Yes, you can do both. If muscle gains are a primary goal, always go cardio last.
Posted Sat, 12/11/2010 - 13:20
Hey Steve, I'm getting back into working out and your compound workout is amazing. I love it the way it is, except that I have 1 minor problem. Due to some lower back pains, I can't complete the Lying Floor Leg Raise With Crunch on the Tuesday workout, and Bicycle Floor Ab Crunch on Fridays. What would be a good substitute for those core areas?
Posted Mon, 12/20/2010 - 10:47
Hi Dreek,
It's hard for me to say. I could present you with some exercises, but they might cause the same type of pain. My advice is to check out the ab exercises section on M&S and try a few exercises to see what works best. As long as you are pushing yourself, it won't matter much which ab exercises you chose.
http://www.muscleandstrength.com/workouts/ab-workouts.html
Posted Mon, 04/11/2011 - 10:45
knee raises or hanging knee raises for the lying leg raises and cable or dumbbell woodchop or even russian twists for the obliques
Posted Thu, 03/17/2011 - 19:44
I would do regular and side planks
Posted Wed, 12/15/2010 - 11:49
hi ive been carrying out the workout for a couple of weeks now and liking it - just one question how much would you recommend increasing the weight by on squats deadlifts and military press as the reps decrease?im currently upping it by 5kg on SQ and DL and 2.5kg on military press...so on my leg workout SQ went from 90-105 kg and DL 95-115 kg. Just wondering if the increases should be more spaced out or not? many thanks for the advice and the workout
Posted Tue, 12/21/2010 - 08:51
Hi Peter,
I would keep the same weight for each of the sets, and increase it when you can reach the rep goals for all the sets listed.
After you add weight you might have a few sets where you can't reach the rep goals. That's ok. Keep pushing until you hit: 12,10,8,6.
Posted Mon, 12/20/2010 - 15:48
So i weigh 195, but i want to gain 20 pounds in a reasonable amount of time.Could you suggest a workout that will meet this goal in say, 3 months, assuming i put alot of effort into the workout and diet portions?
Posted Tue, 12/21/2010 - 08:53
Hi Dusty,
Really any muscle building workout will serve you well. I would pick one that fits your schedule the best, and one that motivates you to train. As long as you are pushing for more reps/weight on every set in the gym, which workout you choose won't matter much.
My advice is to stick with a 4 day muscle building workout from this section:
http://www.muscleandstrength.com/workouts/muscle-building.html
Posted Wed, 12/22/2010 - 00:08
Thanks for the help.
Posted Mon, 01/03/2011 - 13:35
I have not done a weight routine for a little over a year, I was seriously injured and am finally recovered, when I have done a work out routine I have always done compound is this routine to start with and if so do I do the 4 sets. My Body adjusts quickly and weight lifting has alway been easy for me, so what do you think, I only worry about endurance but I am going to cardio in the pool for that.
Thanks Leslie
Posted Tue, 01/18/2011 - 12:22
Hi Leslie,
My best advice is to give it a try, but to progress slowly from the start. get a feel for how the workout is impacting you, and your previous injuries. Keep taking slow, quality steps, and listen to your body.
Posted Sun, 01/09/2011 - 16:40
Hi!
I've just started this yesterday, done chest and legs, and hurt!!( not complaining!) but I've also just started Cardio but read on previous comments that Cardio should be done last! Why? Ive done it in the beginning as I can't be bothered to do it at the end! But now worried it will effect my muscle growth! And do I need to do it? 6ft4 180lbs
Cheers!
Posted Tue, 01/25/2011 - 13:37
Hi Sam,
If muscle building is a goal, cardio should be done last. Save your energy for the weight room, to maximize your effort.
Posted Sun, 01/16/2011 - 19:21
Hi there. Im very interested in this workout but my goal is to lose flab and define muscles. I am kind of overweight with lovehandles and moobs so should i do this workout with the same reps and highweights or what? and also what cardio should i do aside of this?
Thanks
Posted Fri, 01/21/2011 - 10:08
Hi
I want to start this workout but am still fairly overweight (5'6, 220 lbs.) I cannot do the pullup because of my weight. What can I substitute for this? On the chin-up I plan to substitute the lat pulldown.
Thanks
Posted Tue, 02/01/2011 - 12:42
hi steve,
im 87kg and have just started a 3 day split. im not sure about cardio as i want to gain muscle but lose fat. id consider my diet as near perfect and i also take creatine and whey protein but i thought that by using cardio you would be using vital calories that your muscles need to increase in size, i also read somewhere (not sure if its true) once your glucose store has run out it your body turns to protein and various other sources for energy. would be grateful for the help and to clear some o fhtis info up.
thanks
Posted Wed, 02/02/2011 - 15:31
So I was curious, with this workout should I just do only what is listed in the routine or add 1 or 2 more isolation exercises?
Posted Tue, 02/15/2011 - 09:30
hi was just wandering if u would reccomend adding in some calve raises on leg day or are they already being worked enought cheers
Posted Wed, 02/16/2011 - 14:02
hi steve i was just wandering if u would reccomend adding calf raises into this workout out do u think theyre worked enought cheers.
Posted Sat, 02/19/2011 - 00:42
I use high weight to max out my reps to about 10-12. After that i cannot lift any more however i can still lift more if i reduce few lb, and keep reducing as i get more tired. Now the muscles start burning at around 7-8th rep. In other words i get 2-3 reps of good burn. Is this burning good or bad? In other words is getting the muscles in the burning threshold and keeping them there as I continue to try to push more and more helping or just doing harm?
Posted Wed, 02/23/2011 - 11:55
Hey Steve,
I want to add Deadlifts to this program and am wondering the best way to go about it. Currently I have substituted RDL's for the SLDL on the leg day and then substituted Deadlifts for bent over rows on the back day. Is there a better way to do this?
Also, how come bench press is 4x12 when all the other big lifts are 12-10-8-6?
Thanks so much for your help
Posted Thu, 02/24/2011 - 06:11
Hi Steve,
I am getting married in 5 months and want to look good for wedding and stag holiday. If my physique were to stay the same I would say I would like to lose around 14lbs, but ultimately I want to tone, lose a bit of belly and build a little (don;t we all?). I am 6 foot tall, 14st (UK) naturally broad frame - don't have any man boobs, but definately can see some love handles and maybe a little pot belly thats got to go!
What I'm really after is, can results be acheived in 5 months? I am not too bothered if I don't lose the 14lbs (increased muscle has to weigh, right) numbers wise, but can I get some kind of sculpting done in 5 months bearing in mind I'm pretty much a blank canvase who runs and goes kickboxing twice a week? I am going to a bodybuilders gym for the first time tonight - looking to go 2-3 times a week ontop of my kickboxing and running - swimming may also get put in bi-weekly, but who knows.
Would love to tone up as well as add an inch muscle on my arms and legs - a whole body workout is defiantely what I'm after. Afetr 10-12 of doing this, any potential ones I could switch to? Lastly in what order can you lose FAT BMI while increasing muscle or should I try and lose the belly then workout?
Also looking to add a little ON Gold Whey post workout, which will be new to me - don;t want to add too many calaries, but realise muscles need that stuff to repair and build! Thanks for reading, any advise much appreciated!
Posted Thu, 02/24/2011 - 10:35
brilliant workout but what a bout calves?
Posted Sat, 02/26/2011 - 21:56
I really like this workout, I had a question about using barbell press and then dumbbell presses for chest and shoulders. I have usually seen higher dexterity moves first, followed by something like a bench press why did you choose this order?
Posted Wed, 03/09/2011 - 13:54
Hi Steve, This is the first time i ask you something. I'm from Mexico and big fan of your webpage. I'm 5'10". 213 lbs.
I want to grow in muscle but also in strength. I have spondylolisis (herniated disc in the L5-S1). So I cannot make heavy squats or military presses. I try to make as much compound excercies as possible. So far has been workin out good for me. This is the routine that I do everyweek, it takes around 70 mins to complete the workout plus 25 mins of cardio. Do you consider that this routine is enough to increase in strength? Or do you think I should add or change excercies? I end up exhausted and I'm resting like 4 days during the week.
Back:
Wide Grip Pull Up 5xMax
Barbell Bent Row 5x10Reps
Lat Pulldown 4x8Reps
Seated Cable Row 4x8Reps
Lower Back extension 5x15Reps
Close Grip Pulldown in machine with freeweights 4x9Reps
Seated Cable Biceps Curl (3Wide Grip / 3Close Grip) 6x10Reps
Crunches 5x15Reps
Chest:
Barbell Bench Press 5x5Reps
Incline Barbell Bench Press 5x8Reps
Chest Dips 5xMax (around 15Reps each)
Peck Deck 5x12 Reps
Tryceps cable extension supersetted with Overhead Tryceps extension 4 Series
Crunches 5x15Reps
Leg:
Squat 5x15 Reps (Just Bodyweight, don't wanna hurt my lower back)
Leg Press in cable machine 4x10Reps
Leg extension 4x10Reps
Seated Calf raise 5x10Reps
Leg Press 45 degrees Free Weights 5x8Reps
Calf extension in machine 4x10Reps
Leg Curl 4x10Reps
Crunches 5x15Reps
Then 25 mins of Cardio in the treadmill
Posted Wed, 03/09/2011 - 13:56
I'm 33 years old by the way. I've read that above 30 we should increase the weight lifting exercises, right?.
Posted Wed, 03/23/2011 - 10:56
Steve
I am 5'8 and 13 stone carrying a bit of belly fat
I am doing a compound routine 3 days in the gym and thaiboxing one night for cardio and the diet im following is this
Breakfast Eggs scrambled
Snack- whey shake
Lunch-Tin of tuna/chicken breast on 2 slices of brown bread with mayo and salad
Snack another shake or tin or makeril in olive oil
Workout shake after weights
Dinner-Lean mince burgers/Chicken/Fish with a cup of mixed veg
shake before bed with milk instead of water.
Does this sound ok to you?
My over all goals are to build muscle but was hoping this would help cut fat a bit before I start trying to bulk up.
Posted Tue, 04/05/2011 - 21:47
Hi Steve,
Your compound workout works great! but is there an exercise to replace cable row?
And any suggestions on mass gain through nutrition?
thanks
Posted Tue, 04/05/2011 - 21:47
Hi Steve,
Your compound workout works great! but is there an exercise to replace cable row?
And any suggestions on mass gain through nutrition?
thanks
Posted Fri, 04/29/2011 - 04:02
Hey I'm 6'5 197 pounds really lean and looking to pack on some muscle, a lot on my biceps and triceps a lot as well anyone have any suggestions.
Posted Fri, 05/13/2011 - 01:40
Hey Steve,
Cheers for all your help with everyone.
I've been working out for about a year and a half now and truthfully I have gotten my mirror muscles to be quite big. 13 inch biceps on a small frame and some decent shoulders. But I have began to notice that I lack the strength and size in other parts of my body - i.e. not the mirror muscles. I am planning on essentially starting from scratch - trying to gain about 10 lbs of muscle. Do you think this is a good workout to do so?
Best,
Oren
Posted Mon, 05/16/2011 - 13:20
Hey Steve!
Cheers for all the work you have done from all of us !
I am 5ft 8 205 lbs and want to cut down the fat while gaining a bit of muscle (I think at 175 lbs it would be a good weight) Do you know if this programe (with the correct diet plan) would be able to help be achieve this ? and is there a way I can replace the dips with something else (at least for the time I gain a little strengh) and do you know if there is a good diet plan for fat burning that you can recomand me !
Thank,
Stephan
Posted Mon, 05/16/2011 - 22:57
Hi steve,
I just started working out again after 6 years Im 6"0 185 lbs should I start with a beginers program?
Posted Sat, 06/18/2011 - 10:45
For how long should i do this routine before importing some new exercises..And after what period of time should i see some results... ?
Posted Mon, 06/27/2011 - 12:50
I was under the understanding that working different parts of a muscle group count as one. So, doing 4 sets bench press and 4 incline actually counts as 8 sets on one muscle group, rather than 4 sets on two. Also, is 4 sets now the industry standard for hypertrophy rather than thee sets? I'm not being pedantic just curious and would appreciate clarity on these questions. Thanks
Posted Sat, 07/02/2011 - 07:22
Hello Mr.Steve!
Plz can me help me out with a perfect workout routine?
I'am 20years old male.
height-178cms
weight-59
i'm following a basic routine provided to me at the gym since 2months n i don't find much difference.n i dont even do cardio as i'm already very lean.plz kindly help out!
i want to gain idle weight for my height as well as some good muscles both for upper n lower body.
plz mail or post.thanks alot!GOD bless u!
Posted Sat, 07/23/2011 - 03:54
Hi, im trying to gain weight as im skinny now... will this training routine help me out ??????
Posted Sat, 07/23/2011 - 03:57
will this exercise routine help me in building muscle and gaining weight, im skinny now... 6'0 and 150 pounds.
Posted Fri, 07/29/2011 - 06:13
Hi there
I want to split this workout into 3 days (that's all I can train), what muscle group pairings would you suggest. I want to avoid overtraining
Thanks
Posted Thu, 08/04/2011 - 16:26
Hi Ross,
Try this:
Push - Chest, Shoulders & Triceps
Pull - Back, Biceps & Abs
Legs - Quads, Hamstrings & Claves
Posted Thu, 08/04/2011 - 16:41
Thanks Steve
Posted Mon, 08/15/2011 - 04:27
hi Steve,
I can't do Dips yet is there any alternate to it , and which is better to do a cardio on the weight lifting session day or choosing a different day to do it ??
Pages
Add new comment