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Compound focused training

DarwinDuplad

Aug 17th 2018

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Compound focused training

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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

3 days of Compound focused training for muscular and skeletal strength gains, with some light conditioning work for the cardiovascular system.

Legs 5 exercises, 1 hr 1 min

	Indoor Cycling	1x0 reps	rest: 5s
	Barbell Squat	7x5 reps	rest: 180s
	Barbell Calf Raise	3x20 reps	rest: 90s
	Barbell Lunge	4x5 reps	rest: 120s
	Machine Seated Calf Raise	3x5 reps	rest: 90s

Conditioning circuit 7 exercises, 56 mins

	Rowing	1x0 reps	rest: 5s
		5x5 reps	rest: 90s
	Push-Up	5x30 reps	rest: 60s
	Box Jump Multiple Response	5x5 reps	rest: 60s
	Crunch	3x20 reps	rest: 20s
	Plank	3x5 reps	rest: 20s
	Indoor Cycling	1x0 reps	rest: 5s

Bench and Assistant back 6 exercises, 1 hr 13 mins

	Rowing	1x0 reps	rest: 5s
	Indoor Cycling	1x0 reps	rest: 10s
	Barbell Bench Press	5x5 reps	rest: 180s
	Chin-Up	3x5 reps	rest: 180s
	Barbell Incline Bench Press	3x5 reps	rest: 180s
	T Bar Row	3x8 reps	rest: 180s

Conditioning circuit 7 exercises, 57 mins

	Rowing	1x0 reps	rest: 5s
		5x5 reps	rest: 90s
	Push-Up	5x30 reps	rest: 60s
	Box Jump Multiple Response	5x5 reps	rest: 60s
	Crunch	3x20 reps	rest: 30s
	Plank	3x5 reps	rest: 30s
	Indoor Cycling	1x0 reps	rest: 5s

Deadlifts and Arms 6 exercises, 1 hr 14 mins

	Rowing	1x0 reps	rest: 5s
	Barbell Deadlift	5x5 reps	rest: 180s
	Barbell Military Press	5x5 reps	rest: 180s
	Barbell Curl	3x10 reps	rest: 120s
	Dip	3x12 reps	rest: 120s
	Chin-Up	3x8 reps	rest: 120s

Cardio 7 exercises, 3 hrs 20 mins

	Treadmill Running	1x0 reps	rest: 30s
	Elliptical Training	1x0 reps	rest: 30s
	Running	1x0 reps	rest: 30s
	Rowing	1x0 reps	rest: 20s
	Swimming	1x0 reps	rest: 30s
	Indoor Cycling	1x0 reps	rest: 30s
	Aerobics	1x0 reps	rest: 20s

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