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Compound Lifts for Big Fat Loss 3 Day Program

By John Matulevich

Experience
Intermediate (2-3 years)
Time
1524 minutes/day | 3 days/week
Good for
Fat Loss
Equipment
Barbell, Flat Bench, Bodyweight, Medicine Ball, 2 x Dumbbell, Incline Bench, Dips (Parallel) Bar, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This 3 day program focuses on 3 compound lifts in order to retain as much muscle as possible and burn extra calories while you are cutting. If you are in a caloric deficit, you are losing weight- meaning you're at risk of losing hard earned muscle. This workout will help to retain that muscle by keeping your body active and stimulating those muscles as much as possible. Three main compound lifts- bench press, deadlift, and squat- collectively hit most muscles in your body, and accessory lifts cover the rest. This workout is the perfect solution for intermediate lifters looking to maintain muscle while trying to lose fat. 

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Workout Overview


Monday - Bench Press Focus

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
25 min, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
25 min, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Medicine Ball Jump Snatch demonstrationPlay Medicine Ball Jump Snatch demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Deadlift Focus

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
25 min, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
25 min, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Squat Focus

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
25 min, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
25 min, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
25 min, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
25 min, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/13/2018, UTC


Last Updated: 7/12/2021, UTC

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