If you’re searching for a potent approach to enhance your overall strength and muscle mass, then compound weight lifting could be the answer. These exercises involve several muscle groups and joints, making them more effective and efficient than those focusing on only one muscle group. In this blog post, we’ll provide a weekly compound weight-lifting routine that focuses on your major muscle groups.
Day 1: Chest and Triceps
On day one, focus on working out your chest and triceps.
| Exercise | Sets | Reps | Video Tutorial |
|---|---|---|---|
| Bench Press | 4 | 8-10 | https://www.youtube.com/watch?v=gRVjAtPip0Y |
| Incline Dumbbell Press | 3 | 10-12 | https://www.youtube.com/watch?v=VM8T0NZsNrA |
| Dips | 3 | 10-12 | https://www.youtube.com/watch?v=2z8JmcrW-As |
| Triceps Pushdown | 3 | 15-20 | https://www.youtube.com/watch?v=2-LAMcpzODU |
Bench Press: This exercise targets your chest, shoulders, and triceps. It’s a classic compound exercise that’s great for building upper body strength and size.
Incline Dumbbell Press: This exercise targets your upper chest muscles. It’s a great way to build chest mass and strength.
Dips: This exercise targets your chest, shoulders, and triceps. It’s a great way to build upper body strength and size.
Triceps Pushdown: This exercise targets your triceps. It’s a great way to build tricep strength and size.
Day 2: Back and Biceps
On day two, focus on working out your back and biceps.
| Exercise | Sets | Reps | Video Tutorial |
|---|---|---|---|
| Deadlifts | 4 | 8-10 | https://www.youtube.com/watch?v=ytGaGIn3SjE |
| Pull-Ups | 3 | 10-12 | https://www.youtube.com/watch?v=n2MNcLzwNlY |
Deadlifts: This exercise targets your back, glutes, and legs. It’s a great way to build overall strength and size.
Pull-Ups: This exercise targets your back and biceps. It’s a great way to build upper body strength and size.
Day 3: Legs
On day three, focus on working out your legs.
| Exercise | Sets | Reps | Video Tutorial |
|---|---|---|---|
| Squats | 4 | 8-10 | https://www.youtube.com/watch?v=zoZWgTrZLd8 |
| Deadlifts | 3 | 10-12 | https://www.youtube.com/watch?v=ytGaGIn3SjE |
| Lunges | 3 | 10-12 (each leg) | https://www.youtube.com/watch?v=QOVaHwm-Q6U |
Squats: This exercise targets your legs and glutes
Day 4: Deadlifts and Chin-Ups
- Deadlifts The deadlift is one of the best compound exercises for building strength and mass. Deadlifts primarily work the lower back, glutes, and hamstrings but also engage the entire posterior chain and the core.
How to do it:
- Stand with feet hip-width apart, with the barbell over your midfoot.
- Squat down to grab the bar with an overhand grip, shoulder-width apart.
- Engage your core and lift the bar up, keeping it close to your body.
- Stand straight with your hips and knees fully extended, and then lower the bar back down.
Sets and reps:
- Warm-up: 2 sets of 10 reps with 50% of your working weight
- Working sets: 3 sets of 5 reps with 80% of your 1RM (one-rep max)
Watch this video for a proper deadlift form:
- Chin-Ups are a compound exercise that targets the back, biceps, and shoulders. They are a challenging exercises but are very effective for building upper body strength and mass.
How to do it:
- Grab the pull-up bar with an underhand grip, shoulder-width apart.
- Hang from the bar with arms fully extended.
- Pull your body up towards the bar, keeping your elbows close to your body.
- Lower your body back down to a dead hang position.
Sets and reps:
- Warm-up: 2 sets of 10 reps of bodyweight chin-ups or assisted chin-ups
- Working sets: 3 sets of 8 reps with bodyweight or added weight if necessary
Check out this video for a tutorial on how to do chin-ups:
Incorporating compound exercises into your workout routine is a great way to build overall strength and muscle mass. By targeting multiple muscle groups at once, compound exercises can help you save time while still getting a challenging and effective workout. Remember to always use proper form and technique to prevent injury and achieve maximum results.