Compound Focus 4 Day Mass and Power Program

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

79 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

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 wo

Source

myworkouts

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

79 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Gain Strength (Male)

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 wo

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Upper Body Focus

Day 2: Tuesday - Lower Body Focus

Day 3: Rest

Day 4: Thursday - Upper Body Focus

Day 5: Friday - Lower Body Focus

Day 6: Rest

Day 7: Rest

Week 1

Monday - Upper Body Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	6 sets	12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	4 - 8 reps	60s
3. Close Grip Pull Up ▶	6 sets	12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	60s	Weighted if needed
4. Lying T-Bar Row How To: Lying T-Bar Row by Ignore Limits	5 sets	12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	60s
5. Seated Dumbbell Shoulder Press ▶	3 sets	6 - 10 reps	60s
6. Dumbbell Lateral Raise ▶	3 sets	6 - 10 reps	60s
7. Floor Crunch (legs on bench) ▶	3 sets	20 reps	30s

Tuesday - Lower Body Focus

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Exercise	Sets	Reps	Rest
1. Seated Calf Raise Machine ▶	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	30s
2. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	5 sets	12, 12, 6 - 10, 6 - 10, 6 - 10 reps	60s
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	90s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	6 - 10 reps	60s
5. Barbell Biceps Curl ▶	6 sets	12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	60s
6. Decline Close Grip Bench Press ▶	6 sets	12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps	60s
7. Hanging Straight Leg Raise ▶	3 sets	20 reps	30s

Thursday - Upper Body Focus

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Exercise	Sets	Reps	Rest	Notes
1. Incline Dumbbell Press ▶	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10s	60s
2. Dumbbell Bench Press ▶	4 sets	6 - 10 reps	60s
3. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s	Weighted if needed
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
5. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	6 - 12 reps	60s
6. Barbell Wide Grip Upright Row ▶	3 sets	8 - 12 reps	60s
7. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	20 reps	30s

Friday - Lower Body Focus

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Exercise	Sets	Reps	Rest	Notes
1. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	6 sets	12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	30s
2. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	5 sets	12, 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
3. Dumbbell Bulgarian Split Squat ▶	6 sets	12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
4. Crossed-Arm Barbell Front Squat ▶	4 sets	6 - 10 reps	60s
5. Seated Dumbbell Biceps Curl ▶	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
6. Weighted Chest Dip Weighted Dips by Coaching With Clark	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s	Parallel Bar
7. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	20 reps	60s