4 DAY COMPOUND
brucemclachlan avatar brucemclachlan
Dec 21st 2018
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4 DAY COMPOUND

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.bodybuilding.com/fun/wotw46.htm

Sets:

You will be using four sets per exercise, where the first set serves as a warm-up, and the following three are the muscle building sets.

Reps:

Rep ranges are the same for all exercises, but vary with each set. The first set, which is the warm-up, consists of 15 reps. The second, and third sets consist of eight reps for muscle building, and the fourth set consists of six reps, which are also for muscular gains.

Rest:

Rest 60-90 seconds in between sets, to allow your muscles to fully recover, and slightly more in between exercises.

Quads, Hamstrings  4 exercises, 35 mins
Barbell Squat exercise demonstration
Barbell Squat

4x8 reps

rest: 60s audio icon
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Barbell Front Squat exercise demonstration
Barbell Front Squat

4x8 reps

rest: 60s audio icon
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Barbell Sumo Deadlift exercise demonstration
Barbell Sumo Deadlift

4x8 reps

rest: 60s audio icon
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Barbell Stiff-Leg Deadlift exercise demonstration
Barbell Stiff-Leg Deadlift

4x8 reps

rest: 60s audio icon
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Delts, Traps  3 exercises, 25 mins
Barbell Military Press exercise demonstration
Barbell Military Press

4x8 reps

rest: 60s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

4x8 reps

rest: 60s audio icon
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Barbell Clean Deadlift exercise demonstration
Barbell Clean Deadlift

4x8 reps

rest: 60s audio icon
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Lats, Lower Back  3 exercises, 24 mins
Pull-Up exercise demonstration
Pull-Up

4x8 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x8 reps

rest: 60s audio icon
add button
Barbell Deadlift exercise demonstration
Barbell Deadlift

4x8 reps

rest: 60s audio icon
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