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brown magics compound
Bulking
Intermediate
Machine strength
Plan Details
The brown magics compound routine by thesleeper650 is a 4 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
Day 1
Back and shoulder
Est. 49 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Back Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
Day 2
Biceps and Triceps
Est. 53 min
9 exercises
Dip
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 12,10,8,6 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Day 3
Chest
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Push-Up
4 Sets x 12,10,8,6 Reps
Day 4
Legs
Est. 49 min
8 exercises
Barbell Deep Squat
4 Sets x 12,10,8,6 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Dip
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
