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Weekly Compound Workout

Program to Level Up Your Fitness
Created by: Murshid Akram

Check out article for more info

Program Overview
From muscle building to weight loss, I’ve shared multiple workout routines. Here are
all the programs you’ll see in this article. You can save the one you need.
• 4 Day Full Body Compound Workout Plan
• 4 Day Upper Lower Compound Workout Routine
• 4 Day Compound Workout Plan for Weight Loss
• 4 Day Bodyweight Compound Workout Routine at Home
The first two programs would be helpful for those trying to gain strength and size.
The third one is excellent for those who want to burn more calories and lose weight.
And the last one is suitable for those who train at home using their body weight only.
You can do one of the above depending on your need and fitness goal.
Additional information about the program:
• Rest Between Sets and Days: The optimum rest period between the sets
would be 2 to 3 minutes for those who want to gain strength and mass. And
45 to 90 seconds for those who want to burn more calories and increase
weight loss.
• Duration/Session: Doing 45 to 60 minutes of compound movements a day
would be enough to achieve handsome results.
• Training Days: Monday, Tuesday, Thursday & Friday
 • Suggested Program Duration: 12-16 weeks
• Target Gender: Male and Female
• Workout Difficulty: Intermediate
• Customization: You can customize the program according to your fitness goal.
Related Compound Exercise Routines:
• 2 Day Split Compound Workout (For Beginners)
• 3 Day Compound Workout Schedule (For Beginners to intermediate)
• 5 Day Compound Split to Build Muscle (For Advanced lifters)

4 Day Full Body Compound Workout Plan

The total body routine involves training of each muscle group in one session. It is a
time-efficient workout program to target your entire body and achieves more results
in less time.
It will help you increase muscular strength and endurance and take your fitness to
the next level.
If this routine is challenging, you can follow the upper lower workout split (routine B)
to train your upper and lower body on separate training days.

Day 1 – Monday
Exercise Muscles Worked Reps
Barbell Back Squat Legs 15 x 3
Incline Dumbbell IYT Raises Back and Shoulder 10 x 3
Flat Bench Press Chest and Shoulder 15 x 3
Chinups Back and Biceps 10 x 3
Bent-over Row Back 15 x 3
Day 2 – Tuesday
Exercise Muscles Build Reps
Bar Dips Chest and Triceps 10 x 3
Conventional Deadlift Legs, Back, and Core 6x3
Weighted Pushup Chest and Triceps 10 x 3
Barbell Overhead Press Shoulder 12 x 3
Incline Dumbbell Plank Rowing Back and Core 10 x 3

Day 3 – Thursday
Exercise Muscles Build Reps
Weighted Lunges Thigh and Glutes 10 x 2
Close Grip Bench Press Triceps and Chest 15 x 3
Dumbbell Pullover Lats and Chest 12 x 3
Dumbbell Romanian Deadlift Posterior Chain 10 x 3
Hanging Knee Raise Core and Arms 10 x 3

Day 4 – Friday
Exercise Muscles Build Reps
Leg Press Legs 12 x 3
Incline Bench Press Chest 12 x 3
Dumbbell Arnold Press Shoulder 10 x 3
Face Pull Shoulder and Back 12 x 3
Chinups Back and Biceps 10 x 3
Plank Core 60-sec

4 Day Upper Lower Compound Workout

•
• Day 1 – Upper Body (Chest, Shoulder, and Triceps)
• Day 2 – Lower Body (Quadriceps, Calves, and Core)
• Day 3 – Upper Body (Back, Shoulder, and Biceps)
• Day 4 – Lower Body (Hamstrings, Glutes, and Lower Back)
Day 1 – Upper Body
Exercise Muscles Build Reps
Flat Bench Press Chest 12 x 4
Incline Bench Press Chest 12 x 3
Bar Dips Chest and Triceps 10 x 3
Military Press Shoulder 12 x 3
Triangle Pushup Triceps and Chest 10 x 3

Day 2 – Lower Body

Exercise Targeted Muscles Reps
Back Squat Quadriceps 12 x 4
Front Lunges Quadriceps 10 x 3
DB Step-up Quadriceps 10 x 2
Barbell Jammer Legs 10 x 3

Day 3 – Upper Body

Exercise Target Muscles Reps
Conventional Deadlift Back and Legs 5x5
Seated Rowing Back and Biceps 12 x 4
Barbell Bent Over Row Lats and Traps 12 x 3
Chinups Biceps and Back 10 x 3
Cable Facepull Shoulder and Back 12 x 3

Day 4 – Lower Body

Exercise Target Muscles Reps
Curtsy Lunges Lower Body 10 x 3
Barbell Romanian Deadlift Hamstrings 6-8 x 4
Barbell Hip Thrust Glutes 12 x 4
Single-leg Bridge Ham and Glute 10 x 2
 4 Day Compound Workout Routine for
Weight Loss
• Day 1 – Endurance Workout
• Day 2 – Hypertrophy Workout
• Day 3 – Strength Workout
• Day 4 – Endurance Workout

Day 1 – Endurance Workout

Perform as many rounds as possible in 45 minutes:
Exercise Reps
Dumbbell Push Press 10
Squat to Calf Raise 10
Barbell Bent-over Row 10
Incline Bench Press 10
Forward Lunges with Rotation 5/side

Day 2 – Hypertrophy Workout

Exercise Muscles Build Reps
Conventional Deadlift Integrate Full Body 8x4
Incline Dumbbell Bench Press Back and Biceps 15 x 3
Deficit Pushups Chest 12 x 3
Seated Cable Rowing Back 15 x 4
Dumbbell RDL Hamstrings 8x3

Day 3 – Strength Workout

Exercise Muscles Build Reps
Barbell Back Squat Legs 5x5
Bench Press Chest 5x5
Barbell Hip Thrust Glute 5x5
Overhead Press Shoulder 5x5
Barbell T Row Back 5x5
Day 4 – Endurance Workout
Perform as many rounds as possible in one hour.
Exercise Reps
Barbell Jammer 10
Kneeling DB Chop 10/side
Incline Dumbbell Plank Row 10/side
Bodyweight Pushups 15
Dumbbell Surrenders 10/side
Plank 45-sec

4 Day Compound Workout Schedule at

Home
In this 4-day compound home workout routine, you’ll do bodyweight exercises.

Day 1 – Monday
Exercise Muscles Worked Reps
Lunges Legs 10 x 2
Squat Legs 15 x 2
Glute Bridge Glutes 10 x 2
Normal Push up Chest and Triceps 10 x 2
Triangle Pushup Triceps and Chest 10 x 2
Floor IYT Raises Back 8x2
Plank Core 60-sec

Day 2 – Tuesday
Exercise Muscles Worked Reps
Pike Pushup Shoulder and Triceps 10 x 2
Shoulder Tap Arms, Core & Shoulder 10 x 2
Burpee Full Body 10 x 2
Pushup to Renegade Row Chest and Back 10 x 2
Reverse Crunches Core 10 x 2
Mountain Climbing Core 10 x 2
Heel Touch Crunches Core 10 x 2
Situp Core 10 x 2

Day 3 – Thursday
Exercise Muscles Worked Reps
Regular Squat Legs 15 x 2
Sumo Squat Legs 10 x 2
Regular Push up Chest 15 x 2
Bench Dips Triceps 15 x 2
Inverted Row Back 10 x 2
Glute Kickback Glutes 10 x 2
Side Plank Core 30-sec x 2
Sit-ups Core 10 x 2

Day 4 – Friday
Exercise Muscles Worked Reps
Incline Press-up Chest 10 x 2
Triangle Push up Triceps 10 x 2
Pike Pushups Shoulder 10 x 2
Floor IYT Raises Back 10 x 2
Inverted Row Back 10 x 2
Leg Curl Biceps 10 x 2
Mountain Climbing Core 30-sec
Plank Core 60-sec
Side Plank Core 30-sec
V Ups Core 30-sec
 Instructions and Tips to Follow This
Program Effectively
1. Pre-Workout Meal

The foundation of a good workout session begins with a couple of hours of

training. For example, what you consume before the workout matter a lot.

For an effective training session, you should have your meal 30 minutes to 2
hours before the training, depending on what kind of food you consume.

2. Warm-Up
The warm-up is a crucial part of any weight training routine as it increases
blood flow and heart rate helps prevent injuries and improves performance.

3. Post-workout Stretching
Research shows that the post-workout stretching helps reduce muscle
soreness. So it’s best to perform some stretching exercises after intense
training.4

4. How much should you lift?

You can lift as heavy as possible as long as you perform the suggested reps
and sets with the right form.
5. The optimal rest time between exercises

The rest time between sets can be sixty seconds to four minutes, depending
on what type of exercises you do. For example, if you do compound liftings
you need to take 3-4 minutes of break and if you do isolation exercises, the
rest time would be 1-3 minutes.

6. Train When You Feel the Most Active

You can train at any time of the day but make sure you feel physically and
mentally active to give your hundred percent.

7. Progress Your Level

Progressive overload is crucial for strength and hypertrophy. That’s why you
should gradually increase reps, weight, sets, or workout duration over time to
get the maximum results.

8. Post Workout Meal

You had a great workout session at the gym, but it is time to maximize your
results through a post-workout meal. Having some good foods and
supplements after the training will enhance your result.

I suggest consuming at least 40-50 grams of protein and one gram of carbs
per kg of your body weight for optimal results (it is only an example; a
nutritionist can help you better in this case).

9. Keep yourself hydrated

Keeping yourself hydrated during the workout is crucial for an effective
workout session.

Research show that it helps prevents uneasiness and injuries and boosts
performance.

Recommended Supplements:
Pre-Workout During Workout Post Workout
Redcon1 Total War Pre- BSN Amino X Muscle Levels Grass Fed 100% Whey
Workout Recovery & Endurance Protein, No Hormones
Powder

Nutrigo Lab Strength (Strong XTEND Sport BCAA Powder Orgain Organic Vegan Protein
VASCULAR Booster) Blue Raspberry Ice - Powder
Electrolyte Powder

ZonePerfect Protein Bars KeyNutrients Electrolytes Mass Extreme Pro Active

Powder Growth + Massive Testo
Activator

Related Programs:
• 12-Week Progressive Overload Program
• 12-Week Body Transformation Workout Plan
• Free 12-Week Ab Workout Plan to Forge Six-Pack Abs
• 12-Week Powerlifting Program with PDF
• 12 Week Crossfit Program with Free PDF

I’ve also designed a customized 12-Week Detailed Workout plan for serious
fitness enthusiasts who want to put on muscles and increase strength.

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