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Compound focused training
Bulking
Intermediate
Barbell
Plan Details
The Compound focused training routine by DarwinDuplad is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 days of Compound focused training for muscular and skeletal strength gains, with some light cardio to work cardiovascular system.
Routine detail
Mon
swim
Est. 27 min
1 exercise
Swimming
1 Set
Tue
run
Est. 27 min
1 exercise
Running
1 Set
Wed
Deadlifts and Arms
Est. 61 min
6 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Thu
run
Est. 27 min
1 exercise
Running
1 Set
Sat
Bench and Assistant back
Est. 51 min
5 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Sun
Legs
Est. 52 min
5 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
