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Compound A/B
Bulking
Intermediate
Barbell
Plan Details
The Compound A/B routine by Koan is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Tuesday A Thursday B Sunday A Tuesday B etc.
Routine detail
Day 1
A
Est. 84 min
9 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Chin-Up with Knee Raise
5 Sets x 6 Reps
Barbell Deep Squat
5 Sets x 6 Reps
Barbell Clean Deadlift
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 6 Reps
Day 2
B
Est. 83 min
9 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Chin-Up with Knee Raise
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Machine Shoulder Press
5 Sets x 6 Reps
Dumbbell Dublin Press
5 Sets x 6 Reps
Barbell Clean Deadlift
5 Sets x 6 Reps
Barbell Deep Squat
5 Sets x 6 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
