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Compound focused training
Bulking
Intermediate
Barbell
Plan Details
The Compound focused training routine by DarwinDuplad is a 7 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. 1 day of volume work, on legs and press for hypertrophy gains. And some light conditioning work, of your choice for the cardiovascular system.
Routine detail
Day 1
(H)Heavy Legs
Est. 52 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Day 2
(H)Bench(L)Press(A)Back
Est. 55 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Prowler
3 Sets x 5 Reps
Day 3
Legs, Bench 70%
Est. 57 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 4
(H)Deadlifts(H)Press
Est. 62 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Prowler
3 Sets x 5 Reps
Day 5
Conditioning Circuit
Est. 50 min
7 exercises
Prowler
3 Sets x 5 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Burpee
3 Sets x 12 Reps
Mountain Climbers
3 Sets
Barbell Clean
3 Sets x 5 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Day 6
Run
Est. 32 min
1 exercise
Running
1 Set
Day 7
Swimming
Est. 32 min
1 exercise
Swimming
1 Set
