Free personalized workout plan

Compound Priority Muscle Growth Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

74 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout prioritizes compound lifts before accessory lifts to ensure the most efficient and effective workout for muscle growth. Studies show that the later an exercise is placed in a workou

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

74 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout prioritizes compound lifts before accessory lifts to ensure the most efficient and effective workout for muscle growth. Studies show that the later an exercise is placed in a workou

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Body A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets6 - 12 reps60s
2. Bent Over Barbell Row3 sets6 - 12 reps60s
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 12 reps60s
4. Pec Dec2 sets10 - 12 reps60s
5. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
2 sets10 - 12 reps60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 sets10 - 15 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets8 - 12 reps60s
8. Cable Biceps Curl
Cable Biceps Curl
3 sets8 - 12 reps60s

Date Created: 6/3/18, 9:33 PM


Last Updated: 9/12/20, 9:39 PM

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