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Compound Focus 4 Day Mass and Power Program

By Brad Borland

Experience
Beginner (1-2 years)
Time
79 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

 This 4 day workout plan focuses on compound lifts in order to focus on building muscle, power, and maintaining a high level of functional strength. Compound lifts force all of your muscles to work together, providing volume for multiple muscles at once while also increasing the maximum strength output. This is why compound lifts are so valuable to any workout: they have the ability to build both mass and power simultaneously. This workout includes a variety of compound lifts that will help beginners grow more familiar with utilizing multiple muscles simultaneously for healthy mass and power progress.

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Monday - Upper Body Focus

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
4 sets, 4 - 8 reps, (rest 60s)
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
3. Close Grip Pull Up
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
Weighted if needed
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Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
4. Lying T-Bar Row
5 sets, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
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Seated Dumbbell Shoulder Press▶
5. Seated Dumbbell Shoulder Press
3 sets, 6 - 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
3 sets, 6 - 10 reps, (rest 60s)
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Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
7. Floor Crunch (legs on bench)
3 sets, 20 reps, (rest 30s)
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Tuesday - Lower Body Focus

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Seated Calf Raise Machine▶
1. Seated Calf Raise Machine
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 30s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2. Stiff-Legged Barbell Deadlift
5 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3. Barbell Squat
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 90s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4. Dumbbell Bulgarian Split Squat
3 sets, 6 - 10 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
Show Alternative Exercises
Decline Close Grip Bench Press demonstrationPlay Decline Close Grip Bench Press demonstration
6. Decline Close Grip Bench Press
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
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Hanging Straight Leg Raise▶
7. Hanging Straight Leg Raise
3 sets, 20 reps, (rest 30s)
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Thursday - Upper Body Focus

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Incline Dumbbell Press▶
1. Incline Dumbbell Press
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10s, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 6 - 10 reps, (rest 60s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3. Wide-Grip Pullup
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Weighted if needed
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
5 sets, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5. Barbell Push Press
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Wide Grip Upright Row▶
6. Barbell Wide Grip Upright Row
3 sets, 8 - 12 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
3 sets, 20 reps, (rest 30s)
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Friday - Lower Body Focus

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Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
1. Standing Machine Calf Raise
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 30s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
2. Stiff-Legged Dumbbell Deadlift
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3. Dumbbell Bulgarian Split Squat
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat▶
4. Crossed-Arm Barbell Front Squat
4 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl▶
5. Seated Dumbbell Biceps Curl
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
6. Weighted Chest Dip
6 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Parallel Bar
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7. Lying Floor Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/28/2018, UTC


Last Updated: 6/4/2021, UTC

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