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 Fri, 08/19/2011 - 13:31
I recommend french press or skullcrushers.
Posted Thu, 08/25/2011 - 06:59
hey mate
just started this workout routine today. I have around 10% body fat or slightly less, so I need no cardio. How long should it take to find reuslts? I know everybody varies, but the average person? also, how often should I add weights to make the exercise harder? on a scale of 1 to 10 how effective is this workout? I'm looking for changes in my body by between christmas time and february. Certainly by next June!
Posted Wed, 08/31/2011 - 16:20
Hi Sam,
You can make very good progress in 1-3 year's time in you eat right and train hard. This workout is effective if you do the following. You want to focus on two things to maximize results:
1) 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.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>
Posted Thu, 08/25/2011 - 09:18
should i be looking to increase weight/reps every week?
Posted Wed, 08/31/2011 - 16:20
Hi Sam,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>
Posted Tue, 08/30/2011 - 19:44
hey im 16 and will start this routine next week from monday just wanted to ask this if i do the abs exercise will i get abs i have little belly fat nothing big just little fat so should i do crunches and ab workout or not? thx
Posted Fri, 09/02/2011 - 16:47
Hi Chris,
Abs are made by losing fat. Doing abs exercises won't give you abs.
________________________________
Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a>
Posted Mon, 09/05/2011 - 10:05
hi steve
i have been training for a few years and i always seem to chip n change my work out routine to spice things up other wise you will end up gettin bored, but as the gym i go to is at my work place i find going gym in my hour lunch they only n best time for me to go. but i now also do a cardio muscle tone circuit trainin on tuesdays and thursday plus play football/ soccer every saturday. what i will find hard is following your guidance but missin out the cardio. is there a way i can do everything in 3sets not 4 on mondays,wednesdays n fridays.
Posted Thu, 09/22/2011 - 11:14
Hi Josh,
Sure, you can use 3 sets instead of 4. The real key to results is progression of weight. If you are pushing yourself in the gym you will see good results.
Posted Tue, 09/06/2011 - 11:16
Hello, what can i place cable rows with ?
Posted Thu, 09/22/2011 - 11:18
Hi Siim,
Try barbell or dumbbell rows.
Posted Thu, 09/08/2011 - 02:42
Hi
I need to lose weight, a friend who used to be a professional sports person said that compound workouts are great for losing fat on your stomach but I wanted to ask someone else.
If I did this workout, do you reckon it will help me lose fat off my stomach?
Posted Sun, 09/18/2011 - 20:01
can i do dumbbell benchpress instead of bars? also should i do tricep dips or regular dips? i eat about 2000+ calories and am taking in 130-150 grams of protein daily, will that be enough for something like this?i'm 170 pounds
Posted Sat, 10/01/2011 - 11:33
Yes, those exercises are good choices.
Regarding calories and diet, what are your goals?
Posted Tue, 09/27/2011 - 21:08
I am definitely going to change back to a compound exercise routine but I have an injury to both shoulders with small rotator cuff tears in both so I cannot do overhead pushing exercises like military press or dumbbell press overhead or dips unfortunately. Do you have any suggestions for substitute exercises that are compound as well to achieve results that are close enough? I'm 45 yrs old and in fairly good shape and work out consistently/frequently. Thanks very much.
Posted Sat, 10/01/2011 - 11:34
Are you able to do upright rows or dumbbell laterals?
Posted Tue, 10/04/2011 - 21:02
I can do dumbbell laterals but upright rows are out. Too much strain on my shoulders/RTC. Any other suggestions? I know I'm limiting myself, but unfortunately I don't have any other choice. Thanks!
Posted Wed, 10/05/2011 - 12:22
Well, do what you can and work hard at it.
Posted Tue, 10/04/2011 - 22:39
Hi Steve,
Could I throw a calf isolation exercise into the leg day? I have puny calves and would very much like to correct my symmetry.
Thanks,
Matt
Posted Wed, 10/05/2011 - 12:22
Absolutely.
Posted Sat, 10/08/2011 - 15:58
Thanks
-Matt
Posted Wed, 10/05/2011 - 13:37
Hey.
Is there any isolation exercises that I can do after each compound exercise?
Like I was wondering if I could do Flys after the benchpress / incline dumbell press?
Can you tell me some more exercises I could do for each compound exercise in the program?
Please respond.
Posted Fri, 10/07/2011 - 14:03
Hi Pete,
I recommend checking out some of the other muscle building workouts on M&S for some great ideas:
http://www.muscleandstrength.com/workouts/muscle-building.html
http://www.muscleandstrength.com/exercises/chest.html
Posted Sat, 10/08/2011 - 00:10
hey steve,
this is a great workout plan
just wondering is there an alternative to dips triceps w/o
i find it tough......
thanx.....
Posted Sat, 10/08/2011 - 22:55
How many are you able to do?
Posted Sun, 10/09/2011 - 14:17
just 2-3 that too a bit shaky ones.
one more question should i b increasin weights in each sets??
Posted Sun, 10/09/2011 - 19:57
Hi Karan,
I would stick with the dips and just try to increase by 1-2 each month. You'll get there.
In general you will be decreasing the weight each set as a muscle fatigues. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Sun, 10/09/2011 - 23:44
thanx steve,
i m use to pick heavy weights as i followin high intensity wo prog
so i was thinkin of whethr to increse weight.
i will b startin dis prog from today "will let u know my progress report"
thanx again....
Posted Thu, 10/27/2011 - 15:49
Hi
I have not worked out at all for 5-6 months. I have trouble doing any pullups, let alone 10-12 reps. Is it OK for me to use a chair/stool for some support and slowly build up.
Thanks
Posted Mon, 10/31/2011 - 13:47
Sure, that's not a bad idea.
Posted Tue, 11/29/2011 - 14:27
I'm 55 yrs old/ ~185 lbs, 5' 10". Added wieght work about 2 yrs ago to my "exercise" routine. I also run about 3 times a week (2+ miles typically).I have been using the Nautilus equipment (14 different stations, 3 times a week - 3 sets/10 reps per set) at the local YMCA. I added the weight training aspect in an effort to attain a higher level of fitness. No matter what I do, I can't do much about the roll around my waist I'm a little intimidated by the free weights but, I'd like to give it a try. What's the best way to get started?
Posted Fri, 12/16/2011 - 11:04
Hi Chris,
Here is an article about fat loss that I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Sat, 12/03/2011 - 11:57
Steve,
I am so excited to try this out. I am a 47 year old male that is not looking to be a body builder...lol. I am in good shape but would like to see my kids not be embarrassed of me at the beach next summer. My diet has been great this past year with limiting bad carbs and eating a higher protein and high vegetable and fruit diet. I have lost 10 pounds back at my college 170lb fighting weight. If I stick to this diet but don't want to "Load Up" on food, will I still get ripped and look lean!
Thanks for all the great info!!
Posted Tue, 12/06/2011 - 05:02
Steve,
I LOVE this work out. To the point where I can't find anything I want to move onto. Would you please create two follow up routines with exactly the same days and number of exercises so that I can continue gaining size? I also like the compound exercises so as many of them as possible. It could maybe make a nice compound series. Anyway, hope that isn't too big an ask.
Cheers,
Michael
Posted Fri, 12/16/2011 - 11:12
There is no need to move on to a new workout. Continue using this as long as you'd like.
Posted Tue, 12/06/2011 - 21:32
How offen I should do cardio wit this workout
Posted Fri, 12/16/2011 - 11:14
For general health, cardio 304 times a week is a good choice.
Posted Wed, 12/07/2011 - 12:52
im a slim person.. any ways to get some weight but at the same time to build muscle as well?
thnks ... =D
Posted Wed, 12/07/2011 - 14:50
You want to focus on two things to maximize results:
1) 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.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
Posted Mon, 12/12/2011 - 13:01
Will activities such as hiking/climbing or grappling on the weekends hinder the muscle repair process?
Posted Fri, 12/16/2011 - 12:05
If this is suppose to be Compound Exercises only then why is Stiff Legged Deadlift there?
That is an isolation exercise, isn't it?
Posted Wed, 12/21/2011 - 13:47
No. Stiff leg deadlifts work the lower back and hamstrings.
Posted Fri, 12/23/2011 - 03:16
Then, why is the stiff-legged deadlift video called isolation?
Posted Fri, 12/23/2011 - 09:46
On the video? That's a mistake.
It's not an isolation exercise.
Posted Sat, 12/17/2011 - 14:25
I workout about 4 times a week I am a senior in high school. I am 5'8" 145 and pretty skinny. I want to gain muscle mass but not get too bulky. would this workout help?
Posted Wed, 12/21/2011 - 15:31
This workout is a great choice.
Posted Mon, 12/19/2011 - 14:31
I'm 20 i weigh 75kg and have stayed around this weight for 4 years now and want to bulk up i go to the gym and work out regularly but nothing seems to work is there any advice you could give to help me and where i might be going wrong could it be due to not eating enough or the wrong sort of foods if so what should i be eating and how often.
Posted Wed, 12/21/2011 - 15:32
You want to focus on two things to maximize results:
1) 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.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
Posted Fri, 12/23/2011 - 09:49
Hi Steve,
I am very busy during the week and can only make it to the gym three times a week. Is there any way to condense this routine into a three day routine? Thanks
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