Compound
Bulking
Advanced
Barbell
Plan Details
The Compound routine by SorenMoussavian is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Warmup 5 min cycle. Compound exercises with the same weight, 8 reps & 120 sec rest. Warm up first 2 sets for muscle group with 10 reps increasing weight. Cool down last 2 sets for muscle group with dropset. Finnish with 5 min cycle intervals 15 sec max 30 sec min. 5 min stretching. Weight increase next session: 2.5-5 kg.
Routine detail
Mon
Chest & triceps (+ front shoulders)
Est. 87 min
10 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Chest stretch
1 Set
Triceps stretch
1 Set
Tue
Back (+ legs)
Est. 86 min
10 exercises
Indoor Cycling
1 Set
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Reverse deadlift
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
HIIT cykling 15/30
1 Set
Back stretch
1 Set
Leg stretch
1 Set
Wed
Abs & forearms
Est. 75 min
9 exercises
Indoor Cycling
1 Set
Barbell Ab Rollout (Kneeling)
5 Sets x 8 Reps
Barbell Press Sit-Up
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
8 Sets x 8 Reps
Barbell Front Wrist Curl
8 Sets x 8 Reps
HIIT cykling 15/30
1 Set
Ab stretch
1 Set
Forearm stretch
1 Set
Thu
Shoulders (+ triceps)
Est. 80 min
6 exercises
Indoor Cycling
1 Set
Barbell Military Press
8 Sets x 8 Reps
Dumbbell Arnold Press
8 Sets x 8 Reps
Smith Machine Rear Shoulder Press
8 Sets x 8 Reps
HIIT cykling 15/30
1 Set
Shoulder stretch
1 Set
Fri
Legs
Est. 68 min
6 exercises
Indoor Cycling
1 Set
Barbell Deep Squat
8 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
8 Sets x 4 Reps
HIIT cykling 15/30
1 Set
Leg stretch
1 Set
Sat
Back, triceps & abs
Est. 76 min
10 exercises
Indoor Cycling
1 Set
Weighted Pull-Up
6 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Dip
8 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
HIIT cykling 15/30
1 Set
Back stretch
1 Set
Ab stretch
1 Set
Sun
Shoulders, biceps & forearms (+ triceps)
Est. 74 min
10 exercises
Indoor Cycling
1 Set
Barbell Military Press
8 Sets x 8 Reps
Dumbbell Arnold Press
8 Sets x 8 Reps
Smith Machine Rear Shoulder Press
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
8 Sets x 8 Reps
Barbell Front Wrist Curl
8 Sets x 8 Reps
HIIT cykling 15/30
1 Set
Shoulder stretch
1 Set
Forearm stretch
1 Set
Any
Extras
Est. 19 min
2 exercises
Road Cycling
1 Set
Cable Elevated Row
4 Sets x 8 Reps
