3 day Compound workout
Bulking
Beginner
Machine strength
Plan Details
The 3 day Compound workout routine by brandonhrivera is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1: Moderate volume/intensity
Est. 49 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Six pack promise routine
1 Set
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
HIIT
1 Set
Wed
Day 2: High Intensity
Est. 49 min
7 exercises
Smith Machine Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Six pack promise routine
1 Set
HIIT
1 Set
Fri
Day 3: High Intensity
Est. 67 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Six pack promise routine
1 Set
HIIT
1 Set
