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compound
Bulking
Beginner
Machine strength
Plan Details
The compound routine by El_Undaunted is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Build muscle fast
Routine detail
Mon
Leg day (Gym)
Est. 140 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Single-Leg Extension
6 Sets x 8 Reps
Machine Single-Leg Press
6 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Dumbbell Calf Raise
6 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Step Machine
1 Set
Tue
Chest (GYM)
Est. 163 min
14 exercises
Cable Cross-Over
5 Sets x 13 Reps
Cable Upper Chest Crossover
5 Sets x 13 Reps
Cable Lower Chest Raise
5 Sets x 13 Reps
Cable Front Raise
6 Sets x 13 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Deep push up with elevated feet
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
6 Sets x 13 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 13 Reps
Smith Machine Bench Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 13 Reps
Handstand Push-Up
3 Sets x 12 Reps
Machine Bench Press
4 Sets x 13 Reps
Dragon Flag
4 Sets x 12 Reps
Wed
Core (GYM/Calisthenics)
Est. 96 min
7 exercises
T2B
6 Sets x 5 Reps
Dragon Flag
5 Sets x 5 Reps
Cable Crunch
6 Sets x 12 Reps
Cable Single-Leg Knee Raise
5 Sets x 10 Reps
Weighted Hanging Knee Raise
17 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Parallel Bar Hip Flexion
8 Sets x 10 Reps
Thu
Leg day (Gym)
Est. 80 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Single-Leg Press
8 Sets x 8 Reps
Calf Press On Leg Press
8 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Dumbbell Calf Raise
6 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Fri
Back (Gym)
Est. 150 min
14 exercises
Weighted Pull-Up
4 Sets x 8 Reps
one arm pull up
10 Sets x 3 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Upper Row
6 Sets x 12 Reps
Cable Reverse Crossover
6 Sets x 8 Reps
Dual Cable Triceps Extension
5 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
long head bicep
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Cable Reverse Curl
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
10 Sets x 12 Reps
Fri
Back (Calisthenics)
Est. 53 min
5 exercises
one arm pull up
10 Sets x 4 Reps
Weighted Pull-Up
10 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
pull up bar back rows
5 Sets x 8 Reps
weighted inverted body rows with equalizers
3 Sets x 8 Reps
Fri
Pull-ups/Back(Calisthenics)
Est. 20 min
2 exercises
hammer curls
8 Sets x 8 Reps
reverse curl
8 Sets x 8 Reps
Sat
Core (GYM/Calisthenics)
Est. 58 min
6 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Dragon Flag
3 Sets x 5 Reps
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Cable Single-Leg Knee Raise
8 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Sat
Leg day (Calisthenics)
Est. 50 min
5 exercises
Barbell Front Squat
5 Sets x 8 Reps
equalizer single leg lunge
5 Sets x 10 Reps
hamstring leg slide
5 Sets x 10 Reps
weighted vest calf raises on equalizers
5 Sets x 10 Reps
Dumbbell Jump Squat
5 Sets x 10 Reps
Sun
Dips (GYM)
Est. 104 min
9 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
triceps single arm push down
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable One-Arm Tricep Extension
5 Sets x 10 Reps
Dip
8 Sets x 10 Reps
Weighted Bench Dip
10 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Any
biceps(Calisthenics)
Est. 33 min
4 exercises
Barbell Reverse Curl
3 Sets x 10 Reps
long head bicep
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Any
Chest (Calisthenics)
Est. 61 min
7 exercises
Handstand Push-Up
4 Sets x 10 Reps
feet on wall push-ups
4 Sets x 12 Reps
feet on wall deep EQ push-ups
8 Sets x 12 Reps
weighted incline EQ pushup
4 Sets x 10 Reps
weighted deep push-ups with equalizer
4 Sets x 10 Reps
close hand EQ pushups
4 Sets x 10 Reps
wide pushups EQ
4 Sets x 10 Reps
Any
Dips (Calisthenics)
Est. 36 min
3 exercises
Dip
10 Sets x 8 Reps
Equalizer weighted dips
5 Sets x 10 Reps
weighted triceps dip chair
8 Sets x 12 Reps
Any
Core (Calisthenics)
Est. 85 min
7 exercises
Hanging Leg Raise
8 Sets x 10 Reps
T2B
10 Sets x 12 Reps
Weighted Hanging Knee Raise
10 Sets x 10 Reps
Dragon Flag
5 Sets x 10 Reps
the dying bug wall push
4 Sets x 10 Reps
core roll out
4 Sets x 12 Reps
Leg Slide
5 Sets x 8 Reps
Any
Leg day (Calisthenics)
Est. 50 min
5 exercises
Barbell Front Squat
5 Sets x 8 Reps
equalizer single leg lunge
5 Sets x 10 Reps
hamstring leg slide
5 Sets x 10 Reps
weighted vest calf raises on equalizers
5 Sets x 10 Reps
Dumbbell Jump Squat
5 Sets x 10 Reps
Any
cardio
Est. 62 min
1 exercise
Running
1 Set
