Compound Calorie Burner Muscle Growth Workout

Google Sheet Workout Export

By Josh England

Experience Intermediate (2-3 years)
Time 39 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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!

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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
3 sets12 reps60s
2.Dumbbell Bench Press
3 sets12 reps60s
3.Seated Cable Row
3 sets12 reps60s
4.Stiff-Legged Dumbbell Deadlift
3 sets12 reps60s
5.Barbell Hip Thrust with Bench
3 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Trap-Bar Deadlift
3 sets12 reps60s
2.Tricep Dips
3 sets12 reps60s
3.Pull-up
3 sets12 reps60s
4.Landmine Squat
3 sets12 reps60s
5.Plank
3 sets20s60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Dumbbell Press
3 sets12 reps60s
2.Lat Pulldown
3 sets12 reps60s
3.Push-up
3 sets12 reps60s
4.Barbell Lunge
3 sets12 reps60s
5.Hyperextension
3 sets12 reps60s

Date Created: 6/4/2018, UTC


Last Updated: 7/12/2021, UTC





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