5 Day Compound Workout + Core - JEFIT

Routine detail

5 Day Compound Workout + Core - JEFIT

5 Day Compound Workout + Core banner

5 Day Compound Workout + Core

AUTOPLAY

Bulking

Intermediate

Barbell

Plan Details

The 5 Day Compound Workout + Core routine by msaihamhossain 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. In addition, every day focuses on the core to build a stronger core! 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.

Routine detail

Mon

Chest

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 10 Reps

Plank Demonstration

Plank

1 Set

Tue

Legs

Est. 0 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Back

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 10 Reps

Plank Demonstration

Plank

1 Set

Fri

Biceps and Triceps

Est. 0 min

8 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 12 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Sat

Shoulders

Est. 0 min

8 exercises

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 12 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Sun

Rest

Est. 0 min

0 exercises

This day is empty