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5 Day Compound Exercise Only Workout banner

5 Day Compound Exercise Only Workout

Bulking

Intermediate

Barbell

Plan Details

The 5 Day Compound Exercise Only Workout routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.

Routine detail

Mon

Chest

Est. 47 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

Tue

Legs

Est. 43 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 12 Reps

Calf Stretch with Rope Demonstration

Calf Stretch with Rope

4 Sets

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Back

Est. 47 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 10 Reps

Fri

Biceps and Triceps

Est. 54 min

6 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Sat

Shoulders and Abs

Est. 61 min

7 exercises

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty

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