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Compound Lifts
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Compound Lifts routine by noahpinheiro2 is a 19 day workout plan. It is a beginner level plan to achieve general fitness goals.
Made around the big three compound lifts similar to an upper lower split, all numbers represent a particular week and it repeats every 4 weeks
Routine detail
Mon
1) Bench Press
Est. 51 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Mon
2) Incline Bench Press
Est. 48 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Mon
3) Decline Bench Press
Est. 52 min
6 exercises
Barbell Decline Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Mon
4) Military Press
Est. 51 min
6 exercises
Barbell Military Press
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Tue
4) Front Squat
Est. 52 min
3 exercises
Barbell Front Squat
6 Sets x 12 Reps
Back Hyperextension
6 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Tue
3) Leg Press
Est. 51 min
3 exercises
Machine Leg Press
6 Sets x 12 Reps
Back Hyperextension
6 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Tue
1) Hack Squat
Est. 53 min
4 exercises
Hack Squat
6 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Tue
2) Back Squat
Est. 53 min
4 exercises
Barbell Squat
6 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Cardio
Est. 0 min
0 exercises
This day is empty
Fri
4) Trap Bar Deadlift
Est. 50 min
4 exercises
Hex Bar Deadlift
6 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Fri
1) Romanian Deadlift
Est. 53 min
4 exercises
Barbell Romanian Deadlift
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Fri
2) Sumo Deadlift
Est. 54 min
4 exercises
Barbell Sumo Deadlift
6 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Fri
3) Deadlift
Est. 53 min
4 exercises
Barbell Deadlift
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Sat
4) Isolation
Est. 0 min
0 exercises
This day is empty
Sat
1) Isolation
Est. 45 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell One-Arm Side Deadlift
3 Sets x 12 Reps
Sat
2) Isolation
Est. 46 min
6 exercises
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Barbell One-Arm Side Deadlift
3 Sets x 12 Reps
Sat
3) Isolation
Est. 15 min
2 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Sun
Cardio
Est. 0 min
0 exercises
This day is empty
