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Compound Focus 4 Day Mass and Power Program

By Myworkouts

Experience
Advanced (3+ years)
Time
60 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Incline Bench, Flat Bench, Pull up bar, T-Bar Row Machine, 2 x Dumbbell, Seated Calf Raise Machine, Squat Rack, Decline Bench, Bodyweight, Smith Machine, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Body Focus

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Barbell Incline Bench Press▶
1. Barbell Incline Bench Press
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press▶
2. Barbell Bench Press
4 sets, 4-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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3. Close Grip Pull Up
6 sets, 12 reps, (rest 60s)
Weighted if needed
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row▶
4. Lying T-Bar Row
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
5. Seated Dumbbell Shoulder Press
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Floor Crunch (legs on bench)▶
7. Floor Crunch (legs on bench)
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Body Focus

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

Thursday - Upper Body Focus

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

Friday - Lower Body Focus

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

Date Created: Mon Oct 18 2021 23:02:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:02:02 GMT+0000 (Coordinated Universal Time)

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