Compound Strength Routine

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This advanced routine is all about building size and strength - over time - using strictly compound exercises. These are exercises that involve working multiple joints during a particular movement, like a Squat (hip, knee & ankle) or Pull-up (shoulder & elbow) as examples.

These type of exercises recruit and stimulate more muscle fiber than a traditional isolation exercises like a bicep curl (elbow only).

Compound movements are known to build muscle size and strength if the sets are pushed to a particular repetition maximum (RM). In the case of this routine, if you see 3x8 this means each set is your 8RM, meaning they most weight you can handle using good form.

Combining different barbell and dumbbell exercises to overload the same body part also works great in terms of a better overall muscle recruitment. The rep. sequence for that is typically 4-6 reps via barbell and 8-12 reps via dumbbell. You can lift 20% more weight using a barbell vs a DB but DB’s often elicit higher muscle activation.

In addition, push the protein post workout (and throughout your day) and get plenty of rest to optimize your recovery process.

Stay Strong!

MICHAEL WOOD, CSCS
JeFit Team

Monday
Wednesday
Friday

Workout 1 - Full Body 10 exercises, 32 mins

Barbell Deadlift	3x10,8,6 reps	rest: 60s
Barbell Squat	3x10,8,6 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10,8,6 reps	rest: 15s
Barbell Incline Bench Press	3x10,8,6 reps	rest: 15s
Dumbbell Incline Bench Row	3x8,10,12 reps	rest: 15s
Dumbbell Bench Press	3x8,10,12 reps	rest: 15s
Barbell Push Press Behind the Neck	3x10,8,6 reps	rest: 60s
Mountain Climber	3x12,15,20 reps	rest: 15s
Cable Reverse Crunch	3x10,12,15 reps	rest: 15s
Dip	3x10,8,6 reps	rest: 30s

Workout 2 - Full Body 9 exercises, 41 mins

Barbell Clean and Jerk	3x6 reps	rest: 60s
Barbell Step-Up	3x8 reps	rest: 30s
Pull-Up	3x8 reps	rest: 20s
Barbell Bench Press	3x8 reps	rest: 20s
Machine Inverted Row	3x8 reps	rest: 20s
Barbell Decline Bench Press	3x8 reps	rest: 20s
Weighted Crunch	3x12,15,20 reps	rest: 20s
Barbell Push Press	3x10,8,8 reps	rest: 20s
Weighted Tricep Dip	3x8,6,6 reps	rest: 60s

Workout 3 - Full Body 9 exercises, 49 mins

Barbell Deep Squat	3x8,6,6 reps	rest: 60s
Barbell Lunge	3x8,6,6 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 15s
Barbell Push Press	3x8 reps	rest: 15s
Weighted Tricep Dip	2x6 reps	rest: 60s