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

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

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

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

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

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

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

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

cardio

Est. 62 min

1 exercise

Running

1 Set

compound

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