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5 Day Compound Exercise Only Workout
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Compound Exercise Only Workout routine by tygray6 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Chest
Est. 73 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Hip Level Cable Twists
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Tue
Legs
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hip Level Cable Twists
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Thu
Back
Est. 46 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Hip Level Cable Twists
4 Sets x 12 Reps
Thu
Biceps and Triceps
Est. 64 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Crunch
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Sat
Shoulders and Abs
Est. 67 min
7 exercises
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
