Compound Exercise Only

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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

This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.

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.

NB: You can add cardio into any of your exercise days.

Monday
Tuesday
Thursday
Friday
Wednesday

Chest 5 exercises, 46 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Machine Inner Chest Press	4x12 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s

Legs 5 exercises, 43 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Lunge	4x10 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Jump Squat	4x12 reps	rest: 60s
Calf Stretch with Rope	4x0 reps	rest: 60s

Shoulders and Abs 6 exercises, 53 mins

Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Weight Plate Russian Twist	4x10 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s

Back 5 exercises, 47 mins

Barbell Deadlift	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Weighted Pull-Up	4x10 reps	rest: 60s

Biceps and Triceps 6 exercises, 54 mins

Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s