4 day Compound Sets for Shred Program

By Josh England

	Intermediate (2-3 years)
	41 minutes/day \| 4 days/week
	Fat Loss
	Barbell, Squat Rack, Bodyweight, 2 x Dumbbell, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Leg Extension Machine, Weight Plate, Seated Calf Raise Machine, Jump Rope, Loop Bands, Pull up bar, Incline Bench, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day workout is designed to help you lose fat and build muscle using compound sets. Compound sets are like supersets, in that you perform exercises in pair with no rest in between. In compound sets, you perform two exercises that hammer the same muscle group to enhance the stimulation on your muscles. Eliminating rest time between each exercise will also keep your heart rate high and help you to burn more calories. With compound sets, intermediate lifters can burn fat while creating a great stimulus for muscle growth.

Description

Week 1 Overview

Day 1:

Monday - Lower Body

Day 2:

Tuesday - Upper Body

Day 3:

Rest

Day 4:

Thursday - Lower Body

Day 5:

Friday - Upper Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	8-12 reps	0s
1B.Bodyweight Squat	4 rounds	12-20 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Stiff-Legged Dumbbell Deadlift	4 rounds	8-12 reps	0s
2B.Lying Leg Curls	4 rounds	12-20 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.45 Degree Leg Press	3 rounds	8-12 reps	0s
3B.Bodyweight Reverse Lunge See Exercise Notes	3 rounds	10 reps	60s

Day 2 - Tuesday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Bench Press	4 rounds	8-12 reps	0s
1B.Push-up	4 rounds	12-20 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Bent Over Barbell Row	4 rounds	8-12 reps	0s
2B.Inverted Row	4 rounds	12-20 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Dumbbell Lateral Raise	3 rounds	8-12 reps	0s
3B.Front Two-Dumbbell Raise	3 rounds	8-12 reps	0s
3C.Rear Delt Raise	3 rounds	8-12 reps	60s
4.Barbell 21s	3 sets	1 reps	60s
5.Seated Low Pulley Overhead Tricep Extension	3 sets	8-12 reps	60s

Day 4 - Thursday - Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Deadlift	4 rounds	8-12 reps	0s
1B.Straight Leg Toe Touch (Floor Toe Reach) See Exercise Notes	4 rounds	10 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Barbell Front Squat	3 rounds	8-12 reps	0s
2B.Bodyweight Side Lunge See Exercise Notes	3 rounds	10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Leg Extensions	3 rounds	8-12 reps	0s
3B.Lying Leg Curls	3 rounds	8-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Barbell Standing Leg Calf Raise	3 rounds	20 reps	0s
4B.Seated Calf Raise Machine	3 rounds	20 reps	0s
4C.Jump Rope: Basic Hop	3 rounds	60s	60s

Day 5 - Friday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Standing Dumbbell Press	4 rounds	8-12 reps	0s
1B.Band Pull Apart	4 rounds	12-20 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Bent Over Two-Dumbbell Row	4 rounds	8-12 reps	0s
2B.Pull-up	4 rounds	12-20 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Incline Dumbbell Press	4 rounds	8-12 reps	0s
3B.Incline Dumbbell Flye	4 rounds	12-20 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing Dumbbell Biceps Curl	3 rounds	8-12 reps	0s
4B.Rope Cable Triceps Extension	3 rounds	8-12 reps	60s

Date Created: 4/13/2018, UTC

Last Updated: 10/27/2021, UTC

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