Compound & Isolation Hybrid For those short on time
General
Intermediate
Body
Plan Details
The Compound & Isolation Hybrid For those short on time routine by KeithSmith8 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2 day Hybrid routine encompassing: 1 day of compound lifts (5x5) 1 day of isolation/auxiliary lifts (3x10 supersets) 1 day optional core work Specifically designed for those low on available training time but still wanting to achieve visible gains.
Routine detail
Mon
Compound Lifts
Est. 38 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Wed
Isolation/Auxilliary
Est. 47 min
12 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Fri
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
