Compound
Bulking
Advanced
Barbell
Plan Details
The Compound routine by maham6648 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Compound
Routine detail
Mon
Day 1
Est. 55 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Tue
Day 2
Est. 62 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Fly
6 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Wed
Iso 1
Est. 42 min
6 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Thu
Day 3
Est. 58 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Fri
Day 5
Est. 62 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Cable Lower Chest Raise
6 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Sat
Iso 2
Est. 75 min
6 exercises
EZ Bar Decline Close Grip Skull Crusher
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Barbell Preacher Curl
6 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Machine Calf Press
6 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
