THE TOOLS YOU NEED TO BUILD
®
THE BODY YOU WANT
Store
Workouts
Diet Plans
Expert Guides
Videos
Tools
COMPOUND EXERCISES ONLY WORKOUT
This workout uses only compound exercises.
Compound exercises are movements that require
more than 1 joint and more than 1 muscle group.
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 6 Weeks
Days Per Week: 4 Days
Time Per Workout: 30-45 Mins
Equipment: Barbell, Bodyweight,
Cables, Dumbbells
Author: Team Muscle & Strength
workouts/21-compound-exercises-only-workout.html
Monday - Chest & Triceps
Exercise
Sets
Reps
Barbell Bench Press
4
12
Incline Dumbbell Bench Press
4
10
Close Grip Bench Press
4
8
Dips
4
MAX
Sets
Reps
Deep Squats
4
12, 10, 8, 6
Stiff Legged Deadlifts
4
12, 10, 8, 6
Dumbbell Lunges
4
8 each leg
5
20
Chest
Triceps
Tuesday - Legs & Abs
Exercise
Legs
Abs
Lying Floor Leg Raise With Crunch
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 & Biceps
Exercise
Sets
Reps
Wide Grip Pullup
4
12
Chin Ups
4
10
Bent Over Barbell Rows
4
12
Cable Row
4
10
Back
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 & 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
5
20
Shoulders
Abs
Bicycle Floor Ab Crunch
MUSCLEANDSTRENGTH.COM