Loading...
Compound focused training
Bulking
Intermediate
Body
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 conditioning work for the cardiovascular system.
Routine detail
Day 1
Legs
Est. 62 min
5 exercises
Indoor Cycling
1 Set
Barbell Squat
7 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Barbell Lunge
4 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 2
Conditioning circuit
Est. 56 min
7 exercises
Rowing
1 Set
Prowler
5 Sets x 5 Reps
Push-Up
5 Sets x 30 Reps
Box Jump Multiple Response
5 Sets x 5 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Day 3
Bench and Assistant back
Est. 73 min
6 exercises
Rowing
1 Set
Indoor Cycling
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
Day 4
Conditioning circuit
Est. 57 min
7 exercises
Rowing
1 Set
Prowler
5 Sets x 5 Reps
Push-Up
5 Sets x 30 Reps
Box Jump Multiple Response
5 Sets x 5 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Day 5
Deadlifts and Arms
Est. 74 min
6 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Day 7
Cardio
Est. 201 min
7 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Running
1 Set
Rowing
1 Set
Swimming
1 Set
Indoor Cycling
1 Set
Aerobics
1 Set
