Compound Exercises Only Workout

[01dragonslayer]

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
  Split
• Training Level
  Intermediate
• Program Duration6 weeks
• Days Per Week
  4
• Time Per Workout30-45 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells
• Target GenderMale & Female
• Workout PDFDownload 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

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

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

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​

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