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
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

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

Exercise Sets Reps
Barbell Bench Press 4 12
Incline Dumbbell Bench Press 4 10
Close Grip Bench Press 4 8
Dips 4 MAX

Tuesday - Legs and Abs

Exercise Sets Reps
Deep Squats 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Dumbbell Lunges 4 8 each leg
Lying Floor Leg Raise With Crunch 5 20


  • 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

Thursday - Back and Biceps

Exercise Sets Reps
Wide Grip Pullup 4 12
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable row 4 10


  • 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

Exercise Sets Reps
Military Press 4 12,10,8,6
Alternate Arm Seated Dumbbell Press 4 10
Shrugs 4 8
Upright rows 4 12
Bicycle Floor Ab Crunch 5 20


Manab Das
Posted on: Wed, 01/24/2024 - 05:27

Can I do sprinting along with this routine?
If yes, then can I do it 3 times a week?

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:41

Yes as long as you give yourself one complete day off a week. You could do two on off days and one after one of the workouts.

Posted on: Sat, 09/30/2023 - 04:16

So while I am trying to lose weight and not lose muscle mass I came across compound movements. So I came here to find a compound movement workout and found this :) so please allow me to ask. I can do this on a calorific deficit I guess? Also if I want to add in some other things which aren’t compound I can?

Thank you!!

M&S Team Badge
Posted on: Wed, 10/18/2023 - 11:06

Yes and yes. Just make sure you're not starving yourself and you have had calories before training. Other than that, I think you will be fine.

Posted on: Mon, 06/19/2023 - 01:31

Can HIIT like hill sprints and Battling Ropes be done with this workout ? For example on Wednesday or some other day ?
In terms of muscle gain is this workout as good as a 5 days per week gym workout ?

M&S Team Badge
Posted on: Mon, 06/19/2023 - 06:46

You could do that as long as you devote at least one complete day a week for recovery. I think this one is as solid as a five-day program.

Posted on: Sun, 01/22/2023 - 06:37

Is this workout ok for beginners?

M&S Team Badge
Posted on: Wed, 01/25/2023 - 08:47

Hi, Bryan. It absolutely is a solid workout for beginners. It will help you learn form, gauge your strength, and build a solid foundation for you to work with as you improve. Good luck, and let us know how it goes.

Posted on: Sun, 10/10/2021 - 11:42

What are the rest intervals?

M&S Team Badge
Posted on: Mon, 10/18/2021 - 21:03

Jade, rest for 60-90 seconds between sets.

Posted on: Wed, 08/11/2021 - 22:34

Can this workout be used three times a week by intermediate lifters ?

M&S Team Badge
Posted on: Fri, 08/13/2021 - 09:34

Zeb -

This plan calls for 4 days of workouts for immediate lifters.

Posted on: Sun, 02/21/2021 - 12:17

Answer to half these comments on here is......u need to eat

Posted on: Thu, 02/02/2017 - 17:24

Aren't shrugs isolation exercise?...

Posted on: Mon, 01/16/2017 - 08:26

Compound Excercise Only Workout, and then you leave out deadlift lulz

Posted on: Thu, 06/09/2016 - 16:15

you forgot the biceps part

Posted on: Sun, 01/10/2016 - 19:38

what would you recommend to workout for Wednesday?

Posted on: Mon, 01/25/2016 - 14:30

I would say cardio 30-60 mins.

Posted on: Thu, 04/09/2015 - 05:20

Would you recommend cardio after this routine, to increase fat loss?

Posted on: Sun, 03/08/2015 - 16:28

Hey Steven Im a 19 year old guy who's looking to put on a good amount of muscle and i have tried a few other workout routines that haven't worked for me. I haven't had a balanced workout program so my chest has been a lot stronger than back and has caused me to have back problems. This looks like a very balanced routine but I am a little worried about working each muscle only once per week. I have read articles that say i should train each group twice a week. Is it still possible to put on a good amount of muscle when only working each muscle group once per week?

Posted on: Mon, 03/02/2015 - 14:38

Hi Steve,

Would you recommend this program for weight loss, and for women?


Posted on: Sat, 02/28/2015 - 10:54

How long will it take to build stomach core, so that I cn see flat stomach results

Posted on: Thu, 11/03/2016 - 10:48

Abs are made in the Kitchen not the gym!!

Posted on: Mon, 02/09/2015 - 22:56

Hi , ive been using this workouts like 3 weeks, i want to know if i just need to use this compound excercises, or should i do this excercises plus more isolated escercises, im a skinny guy haha. ive been doing just this excercises

Posted on: Sun, 10/19/2014 - 02:50

hi Steve, I am 53 yrs old, I started working out 6 months ago, I gained 4 kg, I was 56 kg and now I am 60 kg, but I just can't add more weight, can you advice me what to do, to gain more muscles, thank you.

Posted on: Thu, 10/16/2014 - 02:56


Yogesh kumar
Posted on: Tue, 09/02/2014 - 03:24

Hi Steve i want to know how to gain big muscles but i am not interested in body weight gain so please tell me which is the best protein

Posted on: Wed, 06/25/2014 - 21:36

ive been working out for about 5 months now, you say to push for more reps but i was told sometimes going to failure isnt necessarily the best method. what would you suggest , right now all i really want is to gain the mass, i dont want to do any cutting because i am not at the size i want to be. any information would help. do i stick to heavy compound only or do i isolate as well?

Posted on: Thu, 05/22/2014 - 20:03

I go to high school and summer break is coming up. I want to build the most muscle I can during the summer until school starts again. I think the 3-day split is great, but I want to build as much muscle as possible can I workout 6 days a week with 1 day of rest?

I will be working out Monday, Tuesday, Wednesday, and taking a rest on Thursday. Then I continue Friday, Saturday, Sunday, and take a rest on Monday. I would continue this method until school starts again.

Would this be fine, or is it not recommend.

P.S. I have experience in weight-lifting and I'm a hard worker. So the "tired" feeling wont be a problem for me b/c I'm stubborn when it comes to building muscle.

Posted on: Thu, 02/06/2014 - 10:58

On Tuesday when it says 4 sets at 12,10,8,6, do you do individual sets consisting of 12,10,8,6, or one set of twelve, second set of 10, etc. ? Because I did my workout Tuesday of Four sets of 12, 10, 8, 6 adding up to a total of 144 squats. These legs hurt.

Posted on: Mon, 06/06/2022 - 05:12

Lol 1 set 12 reps next 10 etc. you had to be forest gumping it outa the gym

Posted on: Sun, 01/26/2014 - 00:39

Is it not counter productive to be doing more bicep and back excersises on the day after the back and bicep day? (shoulder day)

Should I make Wednesday my back and bicep day and Thursday my rest day to atleast give my biceps and back an extra days rest for the friday?

Posted on: Sat, 01/25/2014 - 22:56

Ok, so I'm going to start this after a small break from when I finish the program I'm doing. I have a quick question as newbie. Using day 1 as an example, would I do all four sets of the bench press and then 4 sets of the incline dumbbell press or do I alternate them? And from what I understand from another users question, rest time between sets is 2 minutes? Thank you, this program looks like a great interlude before I start my next program.

Joe Cruz
Posted on: Mon, 01/13/2014 - 13:10

Would I be able to use this as my only routine or would that not be smart??

Posted on: Wed, 01/01/2014 - 05:59

When you say "cycle this into your normal routine" are you saying do this on top of what my normal routine is? Or instead of my normal routine?

Posted on: Sun, 12/22/2013 - 21:53

Hi Steve
I've been looking around for a decent, and legit, workout routine for a while and I'm get some mass gains, seeing as I'm a bit of a skinny guy. Would this be a good workout for getting some lean gains? And also thanks some much for answering everyone's questions.

Posted on: Sun, 12/15/2013 - 13:42

Hello, would you recommend this workout or the 5x5 for a person that has lifted weights for 2-3 months, assuming one is eating diet? (For mass gain primarly, but strength gains too)

Posted on: Fri, 12/06/2013 - 13:21

Some articles I've read says working out each body part once a week is not enough, what is your opinion if your doing reps 3-5??

Posted on: Thu, 12/05/2013 - 19:22

Hi Steve,
Idk if this article is still getting responded too I was just wondering if I could replace the pull up with the deadlift and the curl up with standing bar curl or ez bar curl. Also isn't the military press the same thing as the one arm dumbbell press ?

Posted on: Tue, 09/24/2013 - 09:08

My goal is to big bigger and to see a lot of muscle

Posted on: Sun, 09/08/2013 - 15:42

This workout is the best I have come across. It is not complicated and easy to get on with. Is there an equally simplistic and user friendly workout to cycle it with, in order to see results in definition?

Posted on: Tue, 08/27/2013 - 04:41

Hey Steve I was wondering if I should start with more weight in the first set then lessen weight after each weight?

Posted on: Sun, 08/18/2013 - 06:47

Hey Steve,
I am 20yrs old guy.... height 176cm and weight 59kg. Doing Gym 6days a week to increase my body weight. But its not effecting much.
Can u please suggest me some diet plan for weight gain?


Posted on: Tue, 07/30/2013 - 13:00

Hi Steve,
I was wondering if it would be okay to add decline dumbbell press into the chest workout? And for triceps would it be okay to do weighted diamond push ups instead of dips?
(keeping to the compound-exercise-only aspect of the workout)

Posted on: Sat, 06/29/2013 - 19:10


Posted on: Sun, 06/09/2013 - 20:44

How would this workout go bulking wise?

Posted on: Thu, 05/30/2013 - 22:56

hey steve,
Do u go to failure on every set because i heard if you go to failure everytime, your muscle dont recover fast enough to do the same amount of reps again. So what should i do?

Posted on: Mon, 05/27/2013 - 10:43

Hey Im trying to put on some weight and bulk up, ive started eating alot for more calories, but also srarted to develop a bit of a belly in the process. I dont realky do any cardio because i dont want to loose any size, and i aint that fit. I am 79 kgs and 184cm i have a little bit of shape but want to get bigger. Can anyone recommend a good cardio exersise to burn the belly fat or a certain diet or lifting regime??

Posted on: Tue, 05/14/2013 - 13:07

So for a women who wants to weight train and not only use 5 lbs weight but do real training is the compound good? Honestly I don't think it will make a difference. Opinions.

Posted on: Sun, 05/12/2013 - 15:45

Help pls...
I am doing workouts for a while now. The problem i am facing is my chest. I got a good side chest but unable to build the center line. What should i do that?