10 Week Compound Lifts Workout

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout #1: Stop, Start, Blitz 2 Per Week | Takes 45 Mins | Level: Medium ...................... Stationary Bike: 20-Minute HIIT 2mins slow 45 secs fast Repeat ................... ...............Treadmill Sprint: 3 Sets of 25 Secs min rest 10mph and set it to a 10% incline ........... Rowing Machine: 2000m 1000m full pelt, rest repeat ................. ................................................................Workout #2: Compound Benefit 3 Per Week | Takes 45 Mins | Level: Medium .......... ...................1A: Rack Pull, 3 Sets of 12-13 Reps Deadlift Superset ............................ 1B: Dumbbell Bench Press, 3 Sets of 12-13 Reps .... ..Rest 90 secs Back to deadlift ............. ................................................................2A: Single-Arm Dumbbell Row, 3 Sets of 12-13 Reps Superset ................................ 2B: Dumbbell Incline Fly, 3 Sets of 12-13 Reps 60 seconds rest back to row ........... .........................................................................3A: Incline 45% Bench Dumbbell Row, 3 Sets of 12-13 Reps Superset ................ 3B: Reverse Fly, 3 Sets of 12-13 Reps Rest 45 sec, back to row

Monday
Saturday
Sunday
Wednesday
Friday

Workout Day #1 6 exercises, 42 mins

Barbell Rack Pull	3x12 reps	rest: 20s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 20s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Row	3x12 reps	rest: 20s
Dumbbell Reverse Fly	3x12 reps	rest: 45s

Workout Day #2 6 exercises, 42 mins

Barbell Rack Pull	3x12 reps	rest: 20s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 20s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Row	3x12 reps	rest: 20s
Dumbbell Reverse Fly	3x12 reps	rest: 45s

Workout Day #3 8 exercises, 51 mins

Barbell Rack Pull	3x12 reps	rest: 20s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 20s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Row	3x12 reps	rest: 20s
Dumbbell Reverse Fly	3x12 reps	rest: 45s
Leg Raise	3x12 reps	rest: 20s
Plank	3x12 reps	rest: 20s