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5 Day Compound Exercise Only Workout
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Compound Exercise Only Workout routine by Weberwe3 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
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Tue
Legs
Est. 94 min
8 exercises
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 24 Reps
Box Jump Multiple Response
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 24 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Cable Pull Through
5 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back
Est. 65 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
wide grip cable row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Fri
Biceps and Triceps
Est. 120 min
13 exercises
tricep press machine
4 Sets x 12 Reps
smith machine tricep extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
reverse grip cable ez bar tricep extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Sat
Shoulders and Abs
Est. 106 min
10 exercises
Barbell Upright Row
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Cable External Rotation
4 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
