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Compound Strength Program
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Compound Strength Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day, compound strength training plan that can be used by both intermediate and advanced level gym-goers. Compound exercises refer to movements that work multiple muscle groups at one time like squat and bench press. The majority of the exercises will be compound movements. Each session is between 30-40 minutes long. Here is the 3-session layout for the week. This routine should be performed for the next 4-8 weeks. Mon. Day 1: Sessions includes 7 exercises, 6 are barbell related and one machine. Wed. Day 2: Sessions include all dumbbell related exercises plus two ab exercises. Fri or Sat Day 3: Includes 8 machine-based exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 55 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Workout 2
Est. 62 min
9 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Air Bike
3 Sets
Bench Plank
2 Sets
Sat
Workout 3
Est. 69 min
8 exercises
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Machine Fly
3 Sets x 10,8,8 Reps
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 10,8,8 Reps
Preacher Curl Machine
4 Sets x 10,8,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,8,8 Reps
