Compound Focus 4 Day Mass and Power Program

By Brad Borland

	Advanced (3+ years)
	72 minutes/day \| 4 days/week
	Build Muscle, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 1 - Monday - Upper Body Focus

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	6 sets	12 reps	60s
2.Barbell Bench Press	4 sets	4-8 reps	60s
3.Close Grip Pull Up See Exercise Notes	6 sets	12 reps	60s
4.Lying T-Bar Row	5 sets	12 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

Day 2 - Tuesday - Lower Body Focus

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Exercise	Sets	Reps	Rest
1.Seated Calf Raise Machine	6 sets	12 reps	30s
2.Stiff-Legged Barbell Deadlift	5 sets	12 reps	60s
3.Barbell Back Squat	6 sets	12 reps	90s
4.Dumbbell Bulgarian Split Squat	3 sets	6-10 reps	60s
5.Barbell Biceps Curl	6 sets	12 reps	60s
6.Decline Close Grip Barbell Bench Press	6 sets	12 reps	60s
7.Hanging Straight Leg Raise	3 sets	20 reps	30s

Day 4 - Thursday - Upper Body Focus

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	6 sets	12s	60s
2.Dumbbell Bench Press	4 sets	6-10 reps	60s
3.Wide-Grip Pullup See Exercise Notes	6 sets	12 reps	60s
4.Bent Over Barbell Row	5 sets	12 reps	60s
5.Barbell Push Press	3 sets	6-12 reps	60s
6.Barbell Wide Grip Upright Row	3 sets	8-12 reps	60s
7.Sit Up	3 sets	20 reps	30s

Day 5 - Friday - Lower Body Focus

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Exercise	Sets	Reps	Rest
1.Standing Machine Calf Raise	6 sets	12 reps	30s
2.Stiff-Legged Dumbbell Deadlift	5 sets	12 reps	60s
3.Dumbbell Bulgarian Split Squat	6 sets	12 reps	60s
4.Crossed-Arm Barbell Front Squat	4 sets	6-10 reps	60s
5.Seated Dumbbell Biceps Curl	6 sets	12 reps	60s
6.Weighted Chest Dip See Exercise Notes	6 sets	12 reps	60s
7.Lying Floor Leg Raise	3 sets	20 reps	60s

Date Created: 5/28/2018, UTC

Last Updated: 12/5/2021, UTC

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