get down with compound
Bulking
Advanced
Barbell
Plan Details
The get down with compound routine by GluteTastic is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
compound movements for mass
Routine detail
Day 1
lower body
Est. 47 min
6 exercises
Machine Leg Press
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Barbell Clean Deadlift
4 Sets x 6 Reps
Barbell Step-Up
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
upper body
Est. 31 min
4 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Rope Seated Row
4 Sets x 6 Reps
Barbell Seated Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Day 3
lower body2
Est. 34 min
4 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Day 4
upper body 2
Est. 32 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
