Compound Muscle Building Routine

Workout Description
The compound muscle building workout routine is a classic, total body workout. You work your entire body each workout with subtle variation of exercises to keep your body guessing and your mind motivated. You can mix and match the exercises if you like, the idea is simple, the routine is simple in principle, but not so easy to execute! This is one of my all time favourites.


Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
Build Muscle


Workout 1
Exercise Sets Reps
Squats 3 8-12
Bent Over Barbell Row 3 8-12
Barbell Bench Press 3 8-12
Military Shoulder Press 3 8-12
Close Grip Bench Press 3 8-12
Barbell Curl 3 8-12
Swiss Ball Ab Crunch 3 8-12

Workout 2
Exercise Sets Reps
Dumbbell Lunge 3 8-12
Wide Grip Lat Pull Down 3 8-12
Incline Dumbbell Bench Press 3 8-12
Upright Row 3 8-12
Lying Dumbbell French Press 3 8-12
Seated Dumbbell Curl 3 8-12
Hanging Knee Raise 3 8-12

Workout 3
Exercise Sets Reps
Leg Extension 3 8-12
Seated Cable Row 3 8-12
Dumbbell Fly 3 8-12
Side Dumbbell Lat Raise 3 8-12
Tricep Pushdown 3 8-12
Preacher Curl 3 8-12
Standing Cable Crunch 3 8-12

by Si

Fitness fan, workouts fan, sports fan and family man. Life is a sport, enjoy it and play it wisely. Do everything in your power to become better at it. Remember, mistakes are the craft from which knowledge is gleaned.

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