Free personalized workout plan

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.

Show More


Monday - Upper Body Focus

Scroll to top

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

Tuesday - Lower Body Focus

Scroll to top

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
5 sets, 12, 12, 6 - 10, 6 - 10, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
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 sets, 12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise
3 sets, 20 reps, (rest 30s)
Show Alternative Exercises

Thursday - Upper Body Focus

Scroll to top

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
4 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
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
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
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Wide Grip Upright Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
3 sets, 20 reps, (rest 30s)
Show Alternative Exercises

Friday - Lower Body Focus

Scroll to top

Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
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
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
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
4 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
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 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
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/28/2018, UTC


Last Updated: 6/4/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle, Men's Gain Strength

Find your perfect workout

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