Compound Strength Program

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day, compound strength training plan that can be used by both intermediate and advanced level gym-goers. Compound exercises refer to movements that work multiple muscle groups at one time like squat and bench press. The majority of the exercises will be compound movements. Each session is between 30-40 minutes long.

Here is the 3-session layout for the week. This routine should be performed for the next 4-8 weeks.

Mon. Day 1: Sessions includes 7 exercises, 6 are barbell related and one machine.

Wed. Day 2: Sessions include all dumbbell related exercises plus two ab exercises.

Fri or Sat Day 3: Includes 8 machine-based exercises.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Workout 1 7 exercises, 55 mins

Barbell Squat	3x8 reps	rest: 90s
Barbell Squat to Upright Row	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 90s
Barbell Military Press (Seated)	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 75s
Dip	3x8 reps	rest: 75s

Workout 2 9 exercises, 1 hr 2 mins

Dumbbell Walking Lunge	3x8 reps	rest: 75s
Dumbbell Deadlift	3x8 reps	rest: 75s
Dumbbell One-Arm Row	3x8 reps	rest: 75s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 75s
Dumbbell Incline Curl	3x12,10,8 reps	rest: 75s
Dumbbell Hammer Curl	3x12,10,8 reps	rest: 60s
Air Bike	3x0 reps • 40s	rest: 30s
Bench Plank	2x8 reps • 30s	rest: 60s

Workout 3 8 exercises, 1 hr 8 mins

Machine Leg Extension	3x12,10,8 reps	rest: 75s
Machine Seated Leg Curl	3x12,10,8 reps	rest: 75s
Machine Leg Press	3x12,10,8 reps	rest: 90s
Cable Rear Pulldown (Wide Grip)	3x10,8,8 reps	rest: 90s
Machine Fly	3x10,8,8 reps	rest: 75s
Smith Machine Shoulder Press (Wide Grip)	3x10,8,8 reps	rest: 90s
Preacher Curl Machine	4x10,8,8,8 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x10,8,8,8 reps	rest: 75s