Compound Exercises Only Workout
Training Level: Intermediate
Main Goal: Build Muscle
Days Per Week: 4
Workout Type: Split
Designed By: Damien Mase
Recommend Supplements For This Workout:
1. Whey Protein (pre/post workout)
2. Creatine (daily/post workout)
3. Multi-Vitamin (every morning)
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:
| Exercises | Sets | Reps |
| Barbell Bench Press | 4 | 12 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Close Grip Bench Press | 4 | 8 |
| Dips | 4 | To Failure |
Tuesday: Legs & Abs
| Exercises | 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 | 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:
| Exercises | 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.
Friday – Shoulders, Traps & Abs:
| Exercises | 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 |
Saturday & Sunday: Rest Days
