01 Day Compound Exercise Only Workout
Bulking
Intermediate
Barbell
Plan Details
The 01 Day Compound Exercise Only Workout routine by JOSEDOMINIO is a 7 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. 44 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Tue
Legs
Est. 55 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Calf Stretch with Rope
4 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back
Est. 47 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Fri
Biceps and Triceps
Est. 54 min
6 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
Bench Dip
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Sat
Shoulders and Abs
Est. 61 min
7 exercises
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Sun
Rest
Est. 62 min
1 exercise
Indoor Cycling
1 Set
