Free personalized workout plan

Compound Calorie Burner Muscle Growth Workout

By Josh England

Experience
Beginner (1-2 years)
Time
48 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Trap Bar,
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This 3 day full body workout focuses on compound lifts for their ability to burn fat and build strength. When focusing on fat loss, people often forget the importance of retaining muscle. By retaining more muscle, you are forcing your body to utilize only fat for fuel, thereby maximizing your fat loss. Muscle retention relies heavily on resistance training, so compound lifts that hit multiple muscle groups at the same time are perfect for sending the message to your body that it needs to retain as much muscle as possible. These lifts will also build your strength, so this program (with the proper nutrition) is great for beginners looking to get leaner and stronger!

Show More

Workout Overview


Monday - Workout A

Scroll to top

Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Workout B

Scroll to top

Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Landmine Squat demonstrationPlay Landmine Squat demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 20s, (rest 60s)
Show Alternative Exercises

Friday - Workout C

Scroll to top

Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 10, 10, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/4/2018, UTC


Last Updated: 6/4/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Women's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.