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Compound Exercise Routine: Big 5
General
Beginner
None
Plan Details
The Compound Exercise Routine: Big 5 routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 4-day intermediate level, strength training program that focuses on 5 compound lifts per workout session. Each exercise has five sets that needs to be completed, in order to give you the recommended 10-20 sets per week for each muscle group. Each week you will basically work the upper and lower body twice. Follow this routine for 4-8 weeks, increasing the resistance when you can perform more than 12 repetitions in a given set. Increase your weight by either 5 or 10 percent for upper and lower body exercises respectively. All sessions are between 60-75 minutes in length. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 67 min
5 exercises
Barbell Deadlift
5 Sets x 6 Reps
Pull-Up
5 Sets x 8,8,6,6,4 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Push Press
5 Sets x 8,8,6,6,6 Reps
Barbell Curl
5 Sets x 8 Reps
Tue
Session 2
Est. 71 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Reverse Lunge
5 Sets x 8,8,6,6,4 Reps
Dumbbell Farmers Carry
5 Sets
Machine Seated Calf Raise
5 Sets x 12,12,10,10,10 Reps
Cable Crunch Kneeling Rotation
5 Sets x 20,15,15,12,12 Reps
Wed
Active Rest Day (Roll out or do Yoga)
Est. 0 min
0 exercises
This day is empty
Thu
Session 3
Est. 69 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 12,10,8,8,6 Reps
Dumbbell Alternating Press
5 Sets x 8,8,8,6,6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 10,10,8,8,8 Reps
Fri
Session 4
Est. 63 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Step-Up
5 Sets x 6 Reps
Dumbbell Farmers Carry
5 Sets
Calf Press On Leg Press
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 20,15,12,10,10 Reps
