James' full body compound plan
General
Beginner
Barbell
Plan Details
The James' full body compound plan routine by jamesaburroughs is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
A routine for beginners with compound exercises that help burn a lot of fat and build a lot of muscle. Should be Done 2+ times a week with one day focused on endurance with dumbbells one on endurance with barbells and one on pure strength. If you are In a calorie defecit there are options with cardio at the end of the same program reducing target sets to 2 as to not extend workout length too much. There is also an upper body lower body split which can be used to keep the exercises fresh every few weeks and keep your body guessing. Good luck. (warm up sets are not incorporated in programme. It is recommended that when lifting heavy you use warm up sets to minimise the risk of injury)
Routine detail
Day 1
Dumbbell Volume
Est. 43 min
5 exercises
Dip
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 2
Barbell Volume
Est. 42 min
5 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 20 Reps
Day 3
pure strength
Est. 59 min
5 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 8 Reps
Walking
1 Set
Day 4
Dumbbell Volume defecit week
Est. 54 min
6 exercises
Dip
2 Sets x 20 Reps
Dumbbell Bent-Over Row
2 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Barbell Squat
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Barbell Volume defecit week
Est. 53 min
6 exercises
Pull-Up
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Barbell Military Press
2 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Treadmill Running
1 Set
Day 6
pure strength deficit week
Est. 55 min
5 exercises
Barbell Bench Press
2 Sets x 4 Reps
Dumbbell Bent-Over Row
2 Sets x 4 Reps
Barbell Shoulder Press
2 Sets x 4 Reps
Barbell Deadlift
2 Sets x 4 Reps
Walking
1 Set
Day 7
upper body
Est. 43 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Day 8
Lower body
Est. 50 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set x 36 Reps
Dumbbell Calf Raise
1 Set x 48 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
